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For menExpertPhase 4

Day 26: Superman Finale

Day 26 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 26 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. Arm Circles

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Burpee to Plank

    Difficulty 4/530 sec

  4. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  5. Seated Leg Lifts

    Difficulty 5/530 sec

  6. Reverse Snow Angels

    Difficulty 2/530 sec

  7. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  8. Superman

    Difficulty 2/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Standing Torso Twist

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Burpee to Plank

    Difficulty 4/530 sec

  6. Lateral Shuffle Touch

    Difficulty 3/530 sec

  7. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  8. High Knees with Punches

    Difficulty 3/530 sec

  9. Bird Dog

    Difficulty 2/530 sec

  10. Fast Mountain Climbers

    Difficulty 4/530 sec

  11. Plank Reach-Through

    Difficulty 2/530 sec

  12. Seated Leg Lifts

    Difficulty 5/530 sec

  13. V-Sit and Punch

    Difficulty 4/530 sec

  14. Reverse Snow Angels

    Difficulty 2/530 sec

  15. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  16. Superman

    Difficulty 2/530 sec

  17. Cobra Stretch

    Difficulty 1/530 sec

  18. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  19. Overhead Triceps Stretch

    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