Day 2 slows everything down without making anything easier. One exercise - a full, straight-arm plank - held through a ladder inside each set: 10 seconds of plank with 10 seconds of rest, 20 seconds on with 20 off, then 30 seconds on with a full minute to recover. That whole ladder is one set, and Levels I to III run it 3, 4 or 5 times.
The structure delivers a full minute of plank per set in instalments your form can afford. Short holds keep the position honest - a plank only trains what it should when the body stays rigid, and rigidity is easier to defend in 10 and 20-second windows than in one long sag. The growing holds, matched by growing rests, teach your trunk what accumulating tension feels like: the easy first rung of today is the warm-up standard of the weeks ahead.
Set your hands under your shoulders, squeeze your glutes and pull your belly button toward your spine so your body forms one straight line from heels to head. Don't let the hips pike up or dip down, and don't hold your breath - a plank you breathe through is a plank you keep. If your lower back starts to bow, the hold is over no matter what the timer says.
Sixty seconds of plank per set, delivered in instalments - the first of many times this program makes you earn stillness.
Make it Harder: Add 10 seconds to the final hold of every ladder.
Make it Easier: Drop to your knees the moment form breaks, reset, and rejoin the hold as quickly as you can.
