The second plank day introduces the sides. Five exercises at your level's set count with two minutes of rest: 8 plank crunches, 8 body saw, 8 plank rolls, 12 side bridges and 8 side plank rotations.
Three exercises return from Day 4 with their reps raised, and the two arrivals both roll you onto your side. Side bridges stack the body sideways on one forearm and lift the hip off the floor and back down - the obliques performing the same hip extension the glutes perform in an ordinary bridge. Side plank rotations start from that side plank with the top arm pointing at the ceiling, then thread the arm underneath the torso and back up, adding rotation to a position already fighting to stay stacked. With plank rolls also in the circuit, the sides of your midsection are now loaded three separate ways in one session. Counts remain totals: twelve side bridges is six per side.
In the side bridge, keep the shoulders and hips stacked in one vertical plane and lift the hip high rather than letting the chest roll toward the floor. Through the rotation, keep the hips up as the arm threads and follow your hand with your eyes so the whole spine takes part. The three returning exercises keep their Day 4 standards, and at eight reps each the temptation to let the hips sag arrives earlier than it used to - do not let it.
Your plank has had a front and a back all month; today it grows sides.
Make it Harder: Lift the top leg a few inches clear of the bottom one for every side bridge rep.
Make it Easier: Take side bridges to 8 reps and hold a static side plank in place of the rotations.
