Day 6 is an abs day that never leaves the plank. The circuit is a 10-count elbow plank, 10 body saws, a 10-count elbow plank, 10 plank rolls, 10 up & down planks, 10 plank rolls, a 10-count side plank, 10 side bridges with a switch of sides halfway through, and a 10-count side plank on the other side. One pass is one set; 3, 4 or 5 sets by level with 2 minutes rest between.
Each row pairs a hold with a movement that attacks the same position. The elbow plank holds bracket the body saw - a forearm plank where you push the whole body back through the shoulders and pull it forward again, so the hold is tested while the lever changes length. The middle row swaps the hold for motion: plank rolls rotate the hips down toward the floor on alternate sides from a forearm plank, and the up & down plank climbs from forearms to hands and back. The bottom row moves onto the side: a side plank on the forearm held for a 10-count, then side bridges dipping and lifting the hips, five per side, then the side plank again on the other side.
The elbow plank standard is a straight line from heels to head with the glutes tight - hold it, count it, breathe through it. In body saws, keep the feet planted and let the shoulders travel. Plank rolls: hips rotate, shoulders stay square, 10 total alternating. Up & down planks lead with the same arm each rep and keep the hips from swinging. Side planks stack the feet and lift the hips high; side bridges let the hip touch the floor lightly and then drive it back up.
Nine slots on the card and not one of them standing up - the abs do not get a single rep off.
Make it Harder: Lift the top leg during both side planks and hold every elbow plank for a 20-count instead of 10.
Make it Easier: Do the side planks and side bridges from the knees and replace the up & down plank with a straight 10-count high plank.
