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For menExpertPhase 2

Day 15: Halfway Archer

Day 15 of 30 in the Men’s Expert 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 15 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. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Squat and Twist Jump

    Difficulty 4/530 sec

  4. Squat to Walkout

    Difficulty 4/530 sec

  5. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  6. Side Plank — Left

    Difficulty 4/530 sec

  7. Side Plank — Right

    Difficulty 4/530 sec

  8. Forearm Plank

    Difficulty 3/530 sec

  9. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  10. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Standing Side Bend

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Runner Knee Drive — Left

    Difficulty 3/530 sec

  6. Runner Knee Drive — Right

    Difficulty 3/530 sec

  7. Squat and Twist Jump

    Difficulty 4/530 sec

  8. Squat to Walkout

    Difficulty 4/530 sec

  9. High Knees with Punches

    Difficulty 3/530 sec

  10. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  11. Side Plank — Left

    Difficulty 4/530 sec

  12. Side Plank — Right

    Difficulty 4/530 sec

  13. Plank Step-Out and Reach

    Difficulty 5/530 sec

  14. Forearm Plank

    Difficulty 3/530 sec

  15. Reverse Tabletop Lift

    Difficulty 4/530 sec

  16. Flutter Kicks

    Difficulty 3/530 sec

  17. Upper Trapezius Stretch

    Difficulty 1/530 sec

  18. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  19. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  20. Cross-Body Shoulder 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