Skip to content
For menExpertPhase 1

Day 3: Jump & Twist

Day 3 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 3 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. Quiet Jack

    Difficulty 1/530 sec

  3. Lateral Shuffle Touch

    Difficulty 3/530 sec

  4. Explosive Squat Jump

    Difficulty 4/530 sec

  5. Reverse Tabletop Lift

    Difficulty 4/530 sec

  6. Windshield Wipers

    Difficulty 3/530 sec

  7. Bicycle Crunch — Advanced

    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. Arm Circles

    Difficulty 1/530 sec

  2. Squat with Torso Rotation

    Difficulty 4/530 sec

  3. Standing Torso Twist

    Difficulty 1/530 sec

  4. Quiet Jack

    Difficulty 1/530 sec

  5. Lateral Shuffle Touch

    Difficulty 3/530 sec

  6. Split Squat — Left

    Difficulty 3/530 sec

  7. Split Squat — Right

    Difficulty 3/530 sec

  8. Explosive Squat Jump

    Difficulty 4/530 sec

  9. Runner Knee Drive — Left

    Difficulty 3/530 sec

  10. Runner Knee Drive — Right

    Difficulty 3/530 sec

  11. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  12. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  13. Reverse Tabletop Lift

    Difficulty 4/530 sec

  14. Windshield Wipers

    Difficulty 3/530 sec

  15. Bicycle Crunch — Advanced

    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. 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