This is a tough one today.  if you haven't done these before, take your time and remember the basic plank is more important than number of reps. Balance out how many you do with each leading hand. 

Forearm Plank...

Forearm Plank...

A single Plank Jack... 

A single Plank Jack... 

Back to Plank... 

Back to Plank... 

Maintain Quality Plank as you go from  forearm plank... 

Maintain Quality Plank as you go from  forearm plank... 

To tall plank... 

To tall plank... 

Another Single Plank Jack...

Another Single Plank Jack...

Back to tall plank... 

Back to tall plank... 

Lower to forearms under control.... 

Lower to forearms under control.... 

Back to original position. That's 1 rep!  

Back to original position. That's 1 rep!  

Repeat ... 

Repeat ... 

Level 1  

Perform 10 Quality Reps, break and rest as needed to maintain quality. 

Level 2

Aim for 20 reps.

Level 3

Aim for 60 reps

Level 4

Tabata format x 4 rounds.  

20 sec Roche Plank : 10 sec rest  

Round 1 and 3: lead up and down with same arm.  

Round 2 and 4: Use other arm to lead.  

Level 5  

Tabata for 8 rounds. 

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