Women’s Advanced Plan / Day 10 of 30
Day 10 – Arms & Planks
Preview the movements in order, from warm-up to cool-down.
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Left Hand to Toe ReachExercise demonstration
Technique cues
- Reach your left hand toward your opposite foot, rotating through your torso as you move
- Keep your chest lifted and spine straight to avoid dumping into your lower back
10 movements
5 min active / ~7 min with rests
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Crab Reach
- Technique for Elbow Supported Knee Trucks
- Technique for Plank Hand to Foot Touch
- Technique for Plank Up-Downs Harder
- Technique for Superwoman Hold
- Technique for Plank Shoulder Taps Harder
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
19 movements
10 min active / ~14 min with rests
- Technique for Side to Side Squat
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Crab Reach
- Technique for Tricep Deep Pulls
- Technique for Reverse Plank Crunches
- Technique for Elbow Supported Knee Trucks
- Technique for Plank Hand to Foot Touch
- Technique for Plank Up-Downs Harder
- Technique for Superwoman Hold
- Technique for Plank Shoulder Taps Harder
- Technique for Push Up with Forward Arm Reach
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Knee Push Ups
- Technique for Groiners
- Technique for Prone Quad Left
- Technique for Prone Quad Right
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.