Women’s Expert Plan / Day 22 of 30
Day 22 – Core & Planks
Preview the movements in order, from warm-up to cool-down.
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Waist Pinchers LeftExercise demonstration
Technique cues
- Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
- Feel the obliques working as you train your balance
10 movements
5 min active / ~7 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Plank Hand to Foot Touch
- Technique for Superwoman Hold
- Technique for Plank Shoulder Taps Harder
- Technique for Lying Leg Scissors
- Technique for Lying Legs Extension
- Technique for Plank Up-Downs Harder
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Speed Run in Place
- Technique for Plank Hand to Foot Touch
- Technique for Superwoman Hold
- Technique for Plank Shoulder Taps Harder
- Technique for Forearm Plank Rocks
- Technique for Crab Reach
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Push Up with Forward Arm Reach
- Technique for Lying Leg Scissors
- Technique for Knee Push Ups
- Technique for Lying Legs Extension
- Technique for Plank Up-Downs Harder
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
- Technique for Knee Rolls
- Technique for Wide Toe Touches
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.