Day 23 is the plank day with the stillness removed. Climbers anchor slots one, three and five; stretches - the face-down lift of arms and chest you met on Day 3 - return in slot two, and the back half brings shoulder taps in plank and plank rotations. One minute, one minute's rest, 3, 5 or 7 sets by level.
The two earlier plank days each ended in ten-second side plank holds; this one ends nothing early - all six bursts move. That is the progression: the holds you practiced on Days 3 and 13 have been cashed in for their dynamic equivalents, taps trading balance shifts hand over hand and rotations sweeping through the very position you previously held still. The stretches slot keeps its old job of flipping you face down mid-minute, so the back of your body gets a word in among all the front-loaded plank work.
Climbers stay quick, hips low. In the stretches, lift arms and chest together off the floor, gaze down, and keep the reps flowing through the full ten seconds. Shoulder taps fight the hip twist as always; rotations sweep the free arm to the ceiling and return in one controlled line.
The holds served their apprenticeship and the whole minute moves now - your core kept up, which was the plan all along.
Make it Harder: Turn the stretches into full supermans - arms and legs lifting together on every rep.
Make it Easier: Keep the rotation compact - pivot to your side without the full ceiling reach, and grow the sweep over the sets.
