The final plank day is the biggest circuit of the program. Six exercises at your level's set count with two minutes of rest: 14 plank leg raises, 10 plank crunches, 14 plank arm raises, 10 plank rolls, 10 body saw and 14 side bridges.
Nothing here is new and everything here has grown. Leg raises and arm raises climbed from ten reps to fourteen, plank crunches, rolls and body saw from six or eight up to ten, side bridges from twelve to fourteen, and the circuit itself expanded from five exercises to six. At Level III that is 78 reps a round and 390 across the session, every single one of them held in a plank. The order is worth noticing too - legs, knee drive, arms, rotation, travel, then the sides - so no two consecutive exercises attack the position from the same angle, which is the only reason six of them is survivable.
Everything depends on the position holding up, so rebuild it at the start of each exercise instead of drifting from one into the next. Elbows under shoulders, hips level, ribs down, glutes engaged. Keep the raises small and honest at fourteen reps, keep both directions of the plank roll controlled, and keep the body saw's line intact all the way out and back. In the side bridges, stack properly and lift the hip on every rep rather than letting the last few turn into shrugs.
Six exercises, three hundred and ninety reps at the top level, and one position holding all of it together.
Make it Harder: Move between all six exercises without releasing the plank at any point.
Make it Easier: Rest for 20 seconds between exercises as well as between sets.
