PLANKSGIVING CHALLENGE

November 1 - 30
30-Day PLANKSGIVING Challenge


Day 1: Forearm Plank (Low Plank) 45 sec x Three sets. (30 sec rest between sets) 
Pro Tips: *Elbows directly beneath shoulders *Engage through shoulders *Pull navel into spine *Engage thighs and glutes *Press through heels to lengthen calves 
*Modify - plank on knees


Day 2
: Forearm Side Plank 45 sec (each side) x Three sets. (30 sec rest between sets) 
Pro Tips: Start in Forearm. Rotate on elbow to one side, legs stacked. Rotate back to forearm plank to transition to other side. Pull navel in and drive hips to ceiling. Extend top arm straight to ceiling or place on hips.
*Modify - Legs stacked, bend both knees to ground. Keeps hips lifted

Day 3 : Extended Arm Plank (High Plank) 45 sec x Three sets. (30 sec rest between sets)
Pro Tips: *Palms directly beneath shoulders, spread fingers *Engage through shoulders *Pull navel into spine *Engage thighs and glutes *Press through heels to lengthen calves
*Modify - plank on knees


Day 4 
High Side Plank 45 sec (each side) x Three sets. (30 sec rest between sets)  
Pro Tips: Start in high plank. Rotate onto one side, legs stacked. Rotate back to high plank to transition to other side. Pull navel in and drive hips to ceiling. Extend top arm straight to ceiling or place on hips.
*Modify - Legs stacked, bend top leg at knee and place foot to ground in front bottom leg knee. Keeps hips lifted


Day 5
Forearm Plank (Low Plank) with Alternating Knee Taps on floor. Continuously for 45 sec x Three sets (30 sec rest between sets)
Pro Tips: Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine 
*Modify - Hold in forearm plank or hold plank on knees 


Day 6 : High Plank Shoulder Taps
  (alternating taps continuously) 45 sec x Three sets. (30 sec rest between sets)
Pro Tips: *Keep hips square *Engage core, thighs and glutes to prevent hips from swaying *Left hand tap right shoulder and right hand tap left shoulder alternating
*Modify - Wide leg stance or drop to knees 
 

Day 7 : Plank Up Downs (Low to High Plank) Continuously 60 sec x Three sets. (30 sec rest b/t sets)
Pro Tips: *Start in forearm plank *Keep hips square *Engage core, thighs and glutes to prevent hips from swaying *Press to high plank place right hand under right shoulder, followed by left hand under left shoulder *Lower back to forearm plank right side, then left side *Continue leading with alternating sides
*Modify - Drop to knees

 
Day 8 : Drilling the Basics! 
Forearm Plank w/knee taps to High Plank with shoulder taps  (continuously) 45 sec x Three sets. (30 sec rest b/t sets)
*Start in forearm plank -two knee taps (R/L)
*Press to high plank -two opposite shoulder taps
*Lower to forearm plank -knee taps  *High plank -shoulder taps
*REPEAT
*Engage core, thighs and glutes to prevent hips from swaying
*Modify - Drop to knees  


Day 9 : Chaturanga Push-up (Triceps Push-up) 
 8 - 10 reps x Three sets. (30 sec rest b/t sets)
*High Plank, shift shoulders over wrists 
*Lower half-way (90 degrees angle) hugging elbows into side body
*Shoulders, elbows, and body in same line 
*Hold two seconds, press back up to high plank REPEAT
*Engage shoulders, core, thighs and glutes 
*Modify - Drop to knees do 10 - 12 reps x three sets


Day 10
Forearm Plank (Low Plank) with Hip Dips Continuously for 45 sec x Three sets (30 sec rest between sets)
*Forearm plank. Rotate hips to right and dip about 2-3 inches off floor. Rotate hips to left and dip
*Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine
*Engage glutes and tighten thighs
*Keep shoulder engaged and lifted away from ears 
*Modify - Drop to knees 


Day 11 : Plank Jacks
  60 sec x Three sets. (30 sec rest between sets)
*Start in High Plank, feet together
*Hope feet apart wider than hip width, hop back 
*Hop feet quickly and continuously
*Keep shoulders over palms
*Keep hips in same line with shoulders, not higher not lower
*Engage shoulders, core, thighs and glutes to prevent collapsing
*Modify - STEP one foot at a time, wide then back together, repeat (45 sec x 3 sets)


Day 12Forearm Side Plank (Low Plank) with Hip Dips  Each side for 60 sec x Three sets (30 sec rest between sets)
*Forearm side plank. Dip hips to floor, then drive back up. 
*Focus on keeping obliques and lower abdomen tight (BANDHA CHECK). Pull navel into spine
*Engage glutes and tighten thighs
*Keep shoulder engaged and lifted away from ears 
*Modify - Stacked legs, drop to knees, legs bent with feet behind 


Day 13 : High Plank Knee to Opposite Elbow  60 sec x Three sets. (30 sec rest between sets)
*Start in High Plank. Feet Hip Width
*Draw right knee to left elbow, hold for three seconds. Then draw left knee to right elbow, hold for three seconds 
*Continue alternating for 60 seconds
*Keep shoulders over palms
*Keep hips in same line with shoulders
*Engage shoulders, pull navel into spine, engage thighs and glutes to prevent collapsing
*Modify - Drop to forearms and draw knee to opposite elbow 


Day 14Forearm Plank (Low Plank) Knee to same side Elbow Continuously for 60 sec x Three sets (30 sec rest between sets)
*Forearm plank. Draw right knee to right elbow 2-3 sec. Switch left knee to left elbow 2-3 sec 
*Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine
*Engage glutes and tighten thighs
*Keep shoulder engaged and lifted away from ears 
*Feel obliques and transverse abdominis activate
*Modify - Drop to knees 

HALF WAY MARK....WOOOHOOO!! DIG DEEP!


Day 15 : Let's Drill! Moving continuously to boost heart rate
1. Two Plank Up Downs (Start in Forearm plank to high plank)
2. Forearm plank knee to same side elbow 2x
3. Forearm plank jacks  5x
*Repeat Steps 1 - 3 - Three sets (NO TIME. Move continuously ) 
*Engage core, thighs and glutes to prevent hips from lifting 
*Modify - Two sets


Day 16 : Wide Grip Push-Ups (Standard Push-ups)  12 - 15 Reps x Three sets. (30 sec rest between sets)
*Start in High Plank, feet hip width
*Walk Hands apart wider than shoulder width 
*Bend at elbows to lower upper body. Keeping elbows and shoulder in one line (90 degrees)
*Press back up
*Engage shoulders, core, thighs and glutes to prevent collapsing
*Modify - Take it to knees


Day 17: Crouching Panther Plank 75 sec x Three sets (30 sec rest between sets)
*Start in Table Top posture. Wrists under shoulders and Knees under hips
*Hover knees 2 inches off floor. HOLD
*Maintain FLAT BACK Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine
*Modify - 60 Sec x Three sets


Day 18 Forearm Side Plank, Rotate, and Leg Lift 45 sec (each side) x Three sets. (30 sec rest between sets)  
*Start in Forearm right side plank position. Legs stacked. Left hand behind left ear
1. Rotate left elbow to right hand. Return.
2. Lift left leg high off right leg
3. Repeat sequence continuously for 45 Sec before switching to left side
* Pull navel into spine and keep hips high off floor. 

*Modify - Legs stacked, knees to ground with bend at knees so legs are 90 degrees. KEEP HIPS HIGH OFF FLOOR


Day 19 : High Plank Reach 45 sec x Three sets. (30 sec rest between sets)
*Start in High Plank position
*Walk hands as forward as possible. Hold 
*Pull navel into spine. Squeeze glutes and thighs tight
*Modify - Drop to knees


Day 20 High Side Plank/Hip Dip/Leg Lift 45 sec (each side) x Three sets. (30 sec rest between sets)  
*Start in high side plank. Right side, legs stacked
1. Dip Right Hip down about 10 inches. Lift back up to side plank position
2. Lift top leg off as high as possible with control. Return to stack legs
*Repeat Steps 1 -2 for 45 sec. Switch sides
*Modify - Legs stacked, bend bottom leg, knee to ground placing foot behind leg. Keep core tight


Day 21: Lateral Moving Panther Plank 75 sec x Three sets (30 sec rest between sets)
*Start in Table Top posture. Wrists under shoulders and Knees under hips
*Hover knees 2 inches off floor.
*Start moving to right by walking both right hand and right foot simultaneously a few inches, follow by left hand left foot together. 
*Move to right five steps, move to left five steps. Continuously for 75 sec. 
*Maintain FLAT BACK Focus on keeping lower abdomen tight (BANDHA CHECK)KEEP KNEES TWO INCHES OFF FLOOR. Pull navel into spine
*Modify - 60 Sec x Three sets

GOBBLE GOBBLE!!

Day 22 : Let's Drill! Moving continuously to boost heart rate

Start in Forearm Side Plank
1. Dip Hip 2X 

2. Lift Leg 2X
3. Rotate 2X (top elbow to bottom hand, keeping fingers behind ears)
* Switch sides and Repeat Steps 1 - 3   
*NO TIME. Move continuously alternating sides until have 3-5 Sets on each side

*Engage core, thighs and glutes to prevent hips from collapsing
*Modify - Take it to knees



Day 23 : Triceps push-ups with Side Planks  10 Reps x Three sets
*Start in High Plank position with feet hip width
*Do a triceps push-up (chaturanga)
*Rotate to side high plank, extending arm to sky
*Return to high plank, triceps push-up
*Switch sides
*Repeat with triceps push-ups between sides
*Squeeze glutes and thighs tight. Suck stomach in
*Modify - Drop to knees


Day 24: Towel/Socks Forearm Plank Rows (Low Plank) for 60 sec x Three sets (30 sec rest between sets)
*Start in forearm plank in socks or towel
*Maintain SOLID plank position, starting with elbows under shoulders, belly in (BANDHA CHECK), glutes and legs tight
*GLIDE body forward and back, shifting shoulders over wrists, then behind
*Modify - Drop to knees, place towel under knees to glide


Day 25 High Side Plank/Thread/Leg Lift 60 sec (each side) x Three sets. (30 sec rest between sets)  
*Start in high side plank. Right side, legs stacked
1. Thread left arm underneath right side body. Reach arm back up  
2. Lift top leg off as high as possible with control. Return to stack legs
*Repeat Steps 1 -2 for 60 sec. Switch sides
*Modify - Legs stacked, bend bottom leg, knee to ground placing foot behind leg. Keep core tight


Day 26Towel/Socks Forearm Plank Army Crawls (Low Plank) for 60 sec x Three sets (30 sec rest between sets)
*Start in forearm plank with feet in socks or towel 
*Maintain SOLID plank position, starting with elbows under shoulders, belly in (BANDHA CHECK), glutes and legs tight
*CRAWL body forward using ELBOWS/Forearms about 8 steps. Crawl back 8 steps . Repeat
*Modify - Drop to knees, place towel under knees to glide


Day 27 High Side Plank/Crunch/Toe Tap 60 sec (each side) x Three sets (30 sec rest between sets)  
*Start in high side plank. Right side. Legs crossed, right foot slightly in front of left foot. Left hand behind ear
1. Pull Right knee (bottom leg) up to chest while pulling left elbow to meet right knee. Return to position
2. Lift (top leg) Left leg off floor cross over right leg and tap toes in front of right foot, then lift and tap back behind right foot. Return to starting position, REPEAT 
*Repeat Steps 1 -2 for 60 sec. Switch sides
*Modify - Legs stacked, bend bottom leg, knee to ground placing foot behind leg. Keep core tight.
1. Pull TOP knee to chest while pulling top elbow to knee to crunch. Return to position
2. lift top leg and tap forward and tap back. Return to position and Repeat


Day 28Towel/Socks One-Legged High Plank Pull  45 sec x Three sets (30 sec rest between sets)
*Start in High plank with RIGHT foot in sock or on towel 
1. PULL Left knee into chest. Hold left knee in place using core (MULA BANDHA)!! FOOT OFF FLOOR
2. Start to drag right knee into chest and back out again, gliding towel/sock on floor
3. Continue on for 45 Sec. Repeat other side for THREE sets each side
*Modify -
In Step 1. Pull knee into chest, HOLD. Allow foot to touch floor. 
Continue to Step 2.


Day 29 : Drill: High Plank Walks and Plank Jack Glides (using towel, socks, or paper plate)  75 sec 
*Start in High Plank, feet together in socks, or on towel, or paper plates
1. Walk hands forward 4 steps. Glide feet apart to straddle (plank jacks) and glide back to position 5 times.
2. Walk hands back 4 steps. Glide feet apart to straddle (plank jacks) and glide back to position 5 times.
3. Repeat continuously for 75 sec
*Keep hips in same line with shoulders, not higher not lower
*Engage shoulders, core, thighs and glutes to prevent collapsing
*Modify - Drop to knees  


Day 30!!!!!: Crouching Panther Push-Ups 12- 15 Reps x Three sets  (30 sec rest between sets)
*Start in High Plank. Feet Hip width
1. Walk hands apart wider than shoulder (like setting up for wide grip push-ups)
2. Bend at elbows to lower body half way (creating 90 degrees at elbows and upper arm)
3. Stay low and start to ENGAGE through shoulders, STRAIGHTEN arms to press hips back over heels, with knees bent under hips 
*into Crouching position, BACK STRAIGHT
4. To Transition, come high on tippie toes, push through legs to uncurl spine forward (like rolling back wave) to start position (wide grip plank)
5. Repeat steps 2-4
**Focus on keeping lower abdomen tight (BANDHA CHECK). Pull navel into spine. Strong through shoulders
Modify - 8 - 10 Reps x Three sets


Day 31????  BONUS DAY







              

              

, Fairfax, VA 22030