Day 22 is the last floor abs day, and it narrows the beam. Bridges anchor as ever; crunches take slot two, and the minute finishes with raised leg circles - ten seconds circling to the left, a final round of bridges, then ten seconds circling to the right. One minute of work, one of rest, 3, 5 or 7 sets by level.
Raised leg circles are the graduation exercise of this template. Both legs lift off the floor, press together and draw circles in the air - which means the abs are not producing movement so much as underwriting it, holding the trunk rigid while the legs swing a long, slow lever around. Splitting the circles into a left slot and a right slot gives both directions equal time, and parking a bridge burst between them changes your midsection's job for just long enough to make the second direction possible at full quality.
Bridges keep every standard they arrived with on Day 2: full hip height, real squeeze, no rushing past the top. Crunches curl the shoulder blades up and lower with control. In the circles, keep your lower back anchored to the floor and the circles as wide as that anchor allows - the moment your back starts to arch, shrink the circle until it settles.
From flutter kicks to full leg circles in twenty days - the template kept its shape while the difficulty tripled in place.
Make it Harder: Lower your heels a few inches and widen every circle - a longer lever against the same anchored back.
Make it Easier: Raise your legs closer to vertical for the circles - the more upright the lever, the lighter it gets.
