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For menAdvancedPhase 4

Day 28: Cool Down

Day 28 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 28 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. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Split Squat — Left

    Difficulty 3/530 sec

  4. Split Squat — Right

    Difficulty 3/530 sec

  5. Lateral Run to Jack

    Difficulty 3/530 sec

  6. Floor Triceps Dips

    Difficulty 3/530 sec

  7. Side Crunch — Left

    Difficulty 3/530 sec

  8. Side Crunch — Right

    Difficulty 3/530 sec

  9. Downward Dog

    Difficulty 2/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Split Squat — Left

    Difficulty 3/530 sec

  6. Split Squat — Right

    Difficulty 3/530 sec

  7. Lateral Run to Jack

    Difficulty 3/530 sec

  8. Rotational Lunges

    Difficulty 3/530 sec

  9. Running High Knees

    Difficulty 3/530 sec

  10. Lateral Shuffle Touch

    Difficulty 3/530 sec

  11. Curtsy Lunge

    Difficulty 3/530 sec

  12. Floor Triceps Dips

    Difficulty 3/530 sec

  13. Crunch with Legs Raised

    Difficulty 3/530 sec

  14. Glute Bridge

    Difficulty 2/530 sec

  15. Side Crunch — Left

    Difficulty 3/530 sec

  16. Side Crunch — Right

    Difficulty 3/530 sec

  17. Downward Dog

    Difficulty 2/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  19. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  20. Neck Mobility

    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