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For menExpertPhase 4

Day 30: Graduation

Day 30 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 30 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. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Runner Knee Drive — Left

    Difficulty 3/530 sec

  4. Runner Knee Drive — Right

    Difficulty 3/530 sec

  5. Side Plank — Left

    Difficulty 4/530 sec

  6. Side Plank — Right

    Difficulty 4/530 sec

  7. Pike Push-Up

    Difficulty 5/530 sec

  8. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  9. Downward Dog

    Difficulty 2/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Overhead Claps

    Difficulty 1/530 sec

  5. Runner Knee Drive — Left

    Difficulty 3/530 sec

  6. Runner Knee Drive — Right

    Difficulty 3/530 sec

  7. Squat to Walkout

    Difficulty 4/530 sec

  8. Explosive Squat Jump

    Difficulty 4/530 sec

  9. Running High Knees

    Difficulty 3/530 sec

  10. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  11. Squat and Twist Jump

    Difficulty 4/530 sec

  12. Side Plank — Left

    Difficulty 4/530 sec

  13. Side Plank — Right

    Difficulty 4/530 sec

  14. Pike Push-Up

    Difficulty 5/530 sec

  15. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  16. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  17. Half-Split Hamstring Stretch — Left

    Difficulty 1/530 sec

  18. Half-Split Hamstring Stretch — Right

    Difficulty 1/530 sec

  19. Downward Dog

    Difficulty 2/530 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