Plank Challenge

A progressive plank session emphasizing bracing, shoulder stability, and anti-rotation with a mix of static holds and dynamic variations.

1. Front Plank

   3 sets

   reps

   60s rest

2. Side Plank

   3 sets

   reps

   45s rest

3. Front Plank with Arm Lift

   3 sets

   reps

   60s rest

4. Bear Plank

   3 sets

   reps

   45s rest

5. One Arm Front Plank

   3 sets

   reps

   60s rest

6. Hip Roll Plank

   3 sets

   12 reps

   45s rest

7. Plank Jack

   3 sets

   16 reps

   45s rest

8. Side Plank Leg Lift

   3 sets

   reps

   60s rest

9. Front Plank Toe Tap

   3 sets

   12 reps

   45s rest