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For menAdvancedPhase 3

Day 23: Archer Pair

Day 23 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 23 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  4. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  5. Burpee Push-Up

    Difficulty 5/530 sec

  6. Archer Push-Up

    Difficulty 5/530 sec

  7. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  8. Prone I-Lift

    Difficulty 2/530 sec

  9. Downward Dog

    Difficulty 2/530 sec

  10. Standing Chest Opener Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Standing Hip Rotation

    Difficulty 2/530 sec

  4. Quiet Jack

    Difficulty 1/530 sec

  5. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  6. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  7. Burpee Push-Up

    Difficulty 5/530 sec

  8. Squat and Front Kick

    Difficulty 3/530 sec

  9. Side Plank — Left

    Difficulty 4/530 sec

  10. Side Plank — Right

    Difficulty 4/530 sec

  11. Plank Shoulder Tap

    Difficulty 4/530 sec

  12. Archer Push-Up

    Difficulty 5/530 sec

  13. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  14. Forearm Plank

    Difficulty 3/530 sec

  15. V-Sit and Punch

    Difficulty 4/530 sec

  16. Prone I-Lift

    Difficulty 2/530 sec

  17. Downward Dog

    Difficulty 2/530 sec

  18. Kneeling Adductor Stretch — Left

    Difficulty 1/530 sec

  19. Kneeling Adductor Stretch — Right

    Difficulty 1/530 sec

  20. Standing Chest Opener Stretch

    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