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For menAdvancedPhase 3

Day 17: Pistols & Jacks

Day 17 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 17 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. Easy Run in Place

    Difficulty 2/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  4. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  5. Squat Jumps

    Difficulty 4/530 sec

  6. Jumping Jack

    Difficulty 2/530 sec

  7. Russian Twist

    Difficulty 3/530 sec

  8. Seated Leg Lifts

    Difficulty 5/530 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. Easy Run in Place

    Difficulty 2/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Standing Hip Rotation

    Difficulty 2/530 sec

  4. Standing Side Bend

    Difficulty 1/530 sec

  5. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  6. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  7. Squat Jumps

    Difficulty 4/530 sec

  8. Jumping Jack

    Difficulty 2/530 sec

  9. Rotational Lunges

    Difficulty 3/530 sec

  10. Plank Up-Down

    Difficulty 4/530 sec

  11. Fast Mountain Climbers

    Difficulty 4/530 sec

  12. Russian Twist

    Difficulty 3/530 sec

  13. Seated Leg Lifts

    Difficulty 5/530 sec

  14. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  15. Reverse Plank March

    Difficulty 5/530 sec

  16. Heel-Touch Crunch

    Difficulty 3/530 sec

  17. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  18. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

  19. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  20. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

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

Guides for this practice