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For menEasyPhase 3

Day 17: Explosive Squats

Day 17 of 30 in the Men’s Easy 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. Arm Circles

    Difficulty 1/530 sec

  3. Explosive Squat Jump

    Difficulty 4/530 sec

  4. Runner Knee Drive — Left

    Difficulty 3/530 sec

  5. Runner Knee Drive — Right

    Difficulty 3/530 sec

  6. Plank Arm Walk

    Difficulty 4/530 sec

  7. Reverse Plank Hold

    Difficulty 4/530 sec

  8. Prone I-Lift

    Difficulty 2/530 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. Arm Circles

    Difficulty 1/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Standing Hip Rotation

    Difficulty 2/530 sec

  5. Running High Knees

    Difficulty 3/530 sec

  6. Explosive Squat Jump

    Difficulty 4/530 sec

  7. Runner Knee Drive — Left

    Difficulty 3/530 sec

  8. Runner Knee Drive — Right

    Difficulty 3/530 sec

  9. Lateral Shuffle Touch

    Difficulty 3/530 sec

  10. Frog Deadlift Jump

    Difficulty 4/530 sec

  11. Beginner Mountain Climbers

    Difficulty 2/530 sec

  12. Plank Arm Walk

    Difficulty 4/530 sec

  13. Side Plank — Left

    Difficulty 4/530 sec

  14. Side Plank — Right

    Difficulty 4/530 sec

  15. Reverse Plank Hold

    Difficulty 4/530 sec

  16. Prone I-Lift

    Difficulty 2/530 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