Women’s Beginner Plan / Day 22 of 30
Day 22 – Core & 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 Seated Supported Leg Openers
- Technique for Plank Shoulder Taps
- Technique for Angled Crunch
- Technique for Knee Push Ups
- Technique for Lying Toe Touches
- Technique for Knee Plank Up Downs
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
19 movements
10 min active / ~14 min with rests
- Technique for Squat
- 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 Reverse Plank Crunches
- Technique for Seated Supported Leg Openers
- Technique for Groiners
- Technique for Booty V Raise
- Technique for Plank Shoulder Taps
- Technique for Angled Crunch
- Technique for Forearm Plank Rocks
- Technique for Knee Push Ups
- Technique for Lying Toe Touches
- Technique for Knee Plank Up Downs
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.