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For menExpertPhase 3

Day 17: Pistol Jumps

Day 17 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 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. Side Step and Reach

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  4. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  5. Frog Deadlift Jump

    Difficulty 4/530 sec

  6. Explosive Squat Jump

    Difficulty 4/530 sec

  7. Side Plank — Left

    Difficulty 4/530 sec

  8. Side Plank — Right

    Difficulty 4/530 sec

  9. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  10. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Elbow Rotation

    Difficulty 1/530 sec

  4. Standing Torso Twist

    Difficulty 1/530 sec

  5. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  6. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  7. Frog Deadlift Jump

    Difficulty 4/530 sec

  8. Explosive Squat Jump

    Difficulty 4/530 sec

  9. Squat and Twist Jump

    Difficulty 4/530 sec

  10. Running High Knees

    Difficulty 3/530 sec

  11. Plank Shoulder Tap

    Difficulty 4/530 sec

  12. Side Plank — Left

    Difficulty 4/530 sec

  13. Side Plank — Right

    Difficulty 4/530 sec

  14. Reverse Plank March

    Difficulty 5/530 sec

  15. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  16. Explosive Sit-Up

    Difficulty 3/530 sec

  17. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  18. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

  19. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  20. Standing Hamstring 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