Skip to content
For menAdvancedPhase 2

Day 10: Jump Squats

Day 10 of 30 in the Men’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 10 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Side Step and Reach

    Difficulty 1/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Explosive Squat Jump

    Difficulty 4/530 sec

  4. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  5. Reverse Tabletop Lift

    Difficulty 4/530 sec

  6. Flutter Kicks

    Difficulty 3/530 sec

  7. Prone Y-Lift

    Difficulty 2/530 sec

  8. Windshield Wipers

    Difficulty 3/530 sec

  9. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  10. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

20 movements, about 15 min with rests.

  1. Side Step and Reach

    Difficulty 1/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  4. Standing Hip Rotation

    Difficulty 2/530 sec

  5. Explosive Squat Jump

    Difficulty 4/530 sec

  6. Alternating Side Lunges

    Difficulty 3/530 sec

  7. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  8. Squat to Walkout

    Difficulty 4/530 sec

  9. Fast Mountain Climbers

    Difficulty 4/530 sec

  10. Bird Dog

    Difficulty 2/530 sec

  11. Reverse Tabletop Lift

    Difficulty 4/530 sec

  12. Alternating Superman

    Difficulty 2/530 sec

  13. Flutter Kicks

    Difficulty 3/530 sec

  14. Heel-Touch Crunch

    Difficulty 3/530 sec

  15. Prone Y-Lift

    Difficulty 2/530 sec

  16. Windshield Wipers

    Difficulty 3/530 sec

  17. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  18. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

  19. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  20. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice