Welcome To The Plank Challenge 2023
To Begin: Correct Plank Form
Hold your body in a straight line from the top of your head to your toes.
Shoulder, hip, and ankle alignment.
Avoid sinking hips or raising hips too high.
Planking on elbows, hands, or on a raised bench are all acceptable forms of the plank.
Day One
Regular plank (one repetition)
Movement plank: shoulder touches (one rep)
Cat-cow stretch
Shoulder stretch
Inverted plank
Level 1 Hold 20-30 seconds
Level 2 Hold 30-60 seconds
Add repetitions as your strength improves
Day Two
Regular plank (one repetition)
Movement plank: plank jacks (one rep)
Cat-cow stretch
Shoulder stretch
Inverted plank
Level 1 Hold 20-30 seconds
Level 2 Hold 30-60 seconds
Add repetitions as your strength improves
Day Three
Regular plank (one repetition)
Side Plank (both sides)
Movement plank: up/downs (one rep)
Cat-cow stretch
Shoulder stretch
Inverted plank
Level 1 Hold 20-30 seconds
Level 2 Hold 30-60 seconds
Add repetitions as your strength improves
Day Four
Regular plank (one repetition)
Movement plank: hip dips (one rep)
Cat-cow stretch
Shoulder stretch
Inverted plank
Level 1 Hold 20-30 seconds
Level 2 Hold 30-60 seconds
Add repetitions as your strength improves
Day Five
Regular plank (one repetition)
Movement plank: toes on ball or one arm/one leg balance (one rep)
Cat-cow stretch
Shoulder stretch
Inverted plank
Level 1 Hold 20-30 seconds
Level 2 Hold 30-60 seconds
Add repetitions as your strength improves
