For men
Beginner
Learn the movements and build a starting routine.
30 days Short & extendedView Men’s Beginner Plan
For men / Beginner / Back
Upper Back Activation
Prone pulls, Y-lifts and planks to wake up your upper back.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
12 movements
6 min active / ~9 min with rests
- Technique for Overhead Claps
- Technique for Dynamic Side Bends
- Technique for Frog Deadlift
- Technique for Plank Reach-Through
- Technique for Forearm Plank
- Technique for Lying Pull-Backs
- Technique for Prone Y-Lift
- Technique for Alternating Superman
- Technique for Dead Bug
- Technique for Windshield Wipers
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.
Keep your training going.
Explore a structured sequence over 30 training days.
For men
Easy
Keep moving with a manageable next step.
30 days Short & extendedView Men’s Easy Plan
For men
Intermediate
Bring more variety into your bodyweight training.
30 days Short & extendedView Men’s Intermediate Plan