WEEK 2 PLANK CHALLENGE

planks with resistance bands

 ​Get ready for week 2 of our January plank challenge. This week you will need access to resistance bands. Every day will challenge you with a new fun way to safely gain core strength and test your will. Please do not continue holding a plank if you feel pain, modify your plank so you maintain the best form possible.  

MONDAY 1/8/18 DAY 8
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec Resistance band single leg pull L DEMO
30 sec Resistance band single leg pull R
30 sec Resistance band single leg pull L
30 sec Resistance band single leg pull R
30 sec Resistance band single leg pull L
30 sec Resistance band single leg pull R

TUESDAY 1/9/18 DAY 9
PLANK CHALLENGE EXTRA CREDIT:
4 MIN PLANK NO REST
45 sec Straight Arm Plank
15 sec Plank resistance band pull DEMO
45 sec Straight Arm Plank
15 sec Plank resistance band pull
45 sec Straight Arm Plank
15 sec Plank resistance band pull
45 sec Straight Arm Plank
15 sec Plank resistance band pull

WEDNESDAY 1/10/18 DAY 10
PLANK CHALLENGE EXTRA CREDIT: RESISTANCE BAND SHOULD BE ACROSS BACK
Pass a resistance band around your upper back and hold the ends in your hand.
Get into a plank position on forearms and toes, securing the band under your hands.
Keep the spine in neutral.
5 MIN PLANK NO REST DEMO OF ALL
50 sec 4 POINT PLANK WITH RESISTANCE BAND
10 sec KNEE LIFT PLANK WITH RESISTANCE BAND

50 sec PLANK WITH RESISTANCE BAND
10 sec SHOULDER TAP PLANK WITH RESISTANCE BAND

50 sec TOE TAP PLANK WITH RESISTANCE BAND
10 sec MTN CLIMBER PLANK WITH RESISTANCE BAND

50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND R
10 sec T ROTATION PLANK WITH RESISTANCE BAND r

50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND L
10 sec T ROTATION PLANK WITH RESISTANCE BAND L

THURSDAY 1/11/18 DAY 11
PLANK CHALLENGE EXTRA CREDIT: DEMO
6 MIN PLANK NO REST
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK

FRIDAY 1/12/18 DAY 12
PLANK CHALLENGE EXTRA CREDIT:DEMO
7 MIN PLANK NO REST
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1 MIN PLANK

SATURDAY 1/13/18 DAY 13
PLANK CHALLENGE EXTRA CREDIT:
8 MIN PLANK NO REST
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK

SUNDAY 1/14/18 DAY 14  EXTRA EXTRA CREDIT
6 MIN PLANK HOLD OR REST