Day 2 is a plank day, and in this program a plank day is 100% hold. Four positions, 30 seconds each: a straight-arm plank on hands and toes, a side elbow plank on one side, the same on the other, and a forearm plank to finish. Nothing travels anywhere for two full minutes. If the first plank day of a program feels like it should be easy, wait for the second side.
The card covers your midsection in every plane it has. The straight-arm plank loads the front of the core against gravity trying to sag your hips. Both side elbow planks - forearm under the shoulder, body in one long diagonal, hips stacked and lifted - hand the entire job to the obliques and the deep side wall of the trunk, which is where most people discover their weak link. The elbow plank returns to the front, but lower to the ground and with the forearms taking the load, which lengthens the lever and quietly makes the last 30 seconds the hardest ones on the card.
In both front planks, set your hands or elbows directly under your shoulders, squeeze the glutes and pull the belly button in - the line from heels to head should be flat enough to balance a broom on. In the side planks, push the floor away through the supporting forearm so the shoulder does not sink, lift the hip toward the ceiling and keep your head in line with your spine rather than dropping it forward.
Nothing on this card moves - and that is the entire workout.
Make it Harder: Stack the top foot directly on the bottom one in both side planks instead of staggering them; a narrower base makes your obliques do the balancing.
Make it Easier: Drop the bottom knee to the floor in the side elbow plank holds and keep the hips lifted.
