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For menExpertPhase 4

Day 25: Pistol Core

Day 25 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 25 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 Side Bend

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Woodchop

    Difficulty 2/530 sec

  4. Standing Knee Drive

    Difficulty 3/530 sec

  5. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  6. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  7. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  8. Reverse Plank March

    Difficulty 5/530 sec

  9. Cat-Cow

    Difficulty 1/530 sec

  10. Upper Trapezius Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Wrist Warm-Up

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Woodchop

    Difficulty 2/530 sec

  6. Standing Knee Drive

    Difficulty 3/530 sec

  7. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  8. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  9. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  10. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  11. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  12. Plank Shoulder Tap

    Difficulty 4/530 sec

  13. Plank Arm Walk

    Difficulty 4/530 sec

  14. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  15. Reverse Plank March

    Difficulty 5/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Cat-Cow

    Difficulty 1/530 sec

  18. Upper Trapezius Stretch

    Difficulty 1/530 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