| Mon
Plank Challenge |
Tues
Upper |
Wed
Lower |
Thur
Compound |
Fri
Side |
Sat
Cardio |
Sun
Rest |
| High plank
baseline: __________ __________ __________
(3 attempts … take average time as base) |
10 Shoulder taps
High Plank base + 5 sec
Repeat x2 |
10 Foot Taps
High Plank base + 5 sec
Repeat x2 |
12 Downdog to Plank
High Plank base + 10 sec
Repeat x2 |
12 Side plank openers
High Plank base + 10 sec
Repeat x2 |
16 Hip Dips
High Plank base + 15 sec
Repeat x2 |
Rest
|
| Low plank
baseline: __________ __________ __________
(3 attempts … take average time as base) |
10 Side punches
Low plank base +5 sec
Repeat x3 |
10 Leg Lifts
Low plank base +5 sec
Repeat x3 |
12 Pike to plank
Low plank base +10 sec
Repeat x3 |
16 Side Dips
Low plank base +10 sec
Repeat x3 |
20 Plank jacks
Low plank base +15 sec
Repeat x3 |
Rest |
| High plank
3rd week baseline: __________ __________ __________
Low plank 3rd week baseline: __________ __________ __________
|
10 High low
Low plank base +5 sec
HIgh plank base +5 sec
Repeat x4 |
12 Knee to Elbows
Low plank base +10 sec
HIgh plank base +10 sec
Repeat x4 |
15 Plank to beast
Low plank base +15 sec
HIgh plank base +15 sec
Repeat x4 |
20 Thread the needle
Low plank base +20 sec
HIgh plank base +20 sec
Repeat x4 |
25 Mountain climbers
Low plank base +25 sec
HIgh plank base +25 sec
Repeat x4 |
Final challenge …
BEST of 3 tries:
High plank _________ _________ _________
Low plank _________ _________ _________
|
