Day 17: One Rep at a Time

Day 17 blends core control, lower-body strength, and explosive power. Longer work intervals challenge your ability to stay focused and intentional through each movement.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Bird dog holds (15 seconds each side)
• Arm circles

Main Workout (20 minutes)

Movements

1. Bird Dog Hold with Lower Body Resistance (both sides)
2. Supine Hip Flexion (both sides)
3. Cable Broad Jump
4. Single Leg Kickback (both legs)
5. Two-Arm Cable Row

Workout Format

60 seconds work | 15 seconds rest | 4 rounds per exercise

Complete one exercise for 60 seconds work, 15 seconds rest, and repeat for 4 total rounds before moving to the next exercise. For bilateral movements (marked "both sides" or "both legs"), alternate sides each round.

Example for bilateral exercises:

• Round 1: Right side (60 sec work/15 sec rest)
• Round 2: Left side (60 sec work/15 sec rest)
• Round 3: Right side (60 sec work/15 sec rest)
• Round 4: Left side (60 sec work/15 sec rest)

Total time per exercise: Each exercise takes 5 minutes (4 rounds × 75 seconds).

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Bird Dog Hold with Lower Body Resistance (both sides)

2. Supine Hip Flexion (both sides)

3. Cable Broad Jump

4. Single Leg Kickback (both legs)

5. Two-Arm Cable Row

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Glute stretch (30 seconds each side)
• Lat stretch (30 seconds each side)
• Cat-cow stretch (1 minute)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Hold means hold: Bird dog hold is isometric - maintain perfect position for the full 60 seconds
• Explosive but controlled: Cable broad jump requires power - but reset your position between each rep
• One rep at a time: Long intervals can be mentally challenging - focus on quality of each individual rep
• Core stays engaged: Every movement here challenges stability - keep that core braced throughout