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For menIntermediatePhase 3

Day 23: Archer Ladder

Day 23 of 30 in the Men’s Intermediate 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 23 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Jabs and Uppercuts

    Difficulty 2/530 sec

  4. Rotational Lunges

    Difficulty 3/530 sec

  5. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  6. Push-Up

    Difficulty 3/530 sec

  7. Seated Leg Lifts

    Difficulty 5/530 sec

  8. Prone Y-Lift

    Difficulty 2/530 sec

  9. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Easy Run in Place

    Difficulty 2/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Overhead Claps

    Difficulty 1/530 sec

  4. Wrist Warm-Up

    Difficulty 1/530 sec

  5. Jabs and Uppercuts

    Difficulty 2/530 sec

  6. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  7. Squat to Walkout

    Difficulty 4/530 sec

  8. Rotational Lunges

    Difficulty 3/530 sec

  9. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  10. Push-Up

    Difficulty 3/530 sec

  11. Plank Up-Down

    Difficulty 4/530 sec

  12. Plank Step-Out and Reach

    Difficulty 5/530 sec

  13. Seated Leg Lifts

    Difficulty 5/530 sec

  14. Prone Y-Lift

    Difficulty 2/530 sec

  15. Lying Pull-Backs

    Difficulty 2/530 sec

  16. Alternating Superman

    Difficulty 2/530 sec

  17. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  19. Cross-Body Shoulder 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