Women’s Advanced Plan / Day 17 of 30
Day 17 – Plank Circuit
Preview the movements in order, from warm-up to cool-down.
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Standing Leg Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
- Keep your upper body steady so the movement stays controlled instead of swinging from side to side
10 movements
5 min active / ~7 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Plank Hand to Foot Touch
- Technique for Plank Up-Downs Harder
- Technique for Tricep Deep Pulls
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Groiners
- Technique for Plank Shoulder Taps Harder
- Technique for Prone Quad Left
- Technique for Prone Quad Right
19 movements
10 min active / ~14 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Standing Arm Rotations
- Technique for Plank Hand to Foot Touch
- Technique for Plank Up-Downs Harder
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Knee Push Ups
- Technique for Forearm Plank Rocks
- Technique for Tricep Deep Pulls
- Technique for Elbow Supported Knee Trucks
- Technique for Reverse Plank Crunches
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Groiners
- Technique for Plank Shoulder Taps Harder
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
- Technique for Prone Quad Left
- Technique for Prone Quad Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.