Women’s Intermediate Plan / Day 22 of 30
Day 22 – Core & Planks
Preview the movements in order, from warm-up to cool-down.
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Trunk Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
- Breathe naturally as you move, helping improve mobility through your waist and lower back
10 movements
5 min active / ~7 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Plank Hand to Foot Touch
- Technique for Plank Up-Downs Harder
- Technique for Lying Leg Scissors
- Technique for Knee Push Ups
- Technique for Plank Shoulder Taps Harder
- Technique for Crab Reach
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Standing Arm Rotations
- Technique for Plank Hand to Foot Touch
- Technique for Plank Up-Downs Harder
- Technique for Lying Leg Scissors
- Technique for Knee Push Ups
- Technique for Plank Shoulder Taps Harder
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Crab Reach
- Technique for Forearm Plank Rocks
- Technique for Push Up with Forward Arm Reach
- Technique for Elbow Supported Knee Trucks
- Technique for Reverse Plank Crunches
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch 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.