The final abs session of the program pairs climbers with a hold that has a side to it. Fifteen seconds each of climbers, a raised leg plank hold on the right, climbers again, and a raised leg plank hold on the left - three, four or five sets with a minute of rest.
A raised leg plank hold is the still cousin of the plank leg raise from Day 45: instead of lifting and lowering, one straight leg comes off the floor and stays there for the entire fifteen seconds. Three points of contact, one working glute, and a core that must keep the hips square for the whole hold rather than just for a moment. Splitting it by side means each leg gets its own dedicated interval, and running it after climbers means you arrive at the hold already breathing hard - which is precisely when hips start to tilt.
Lift the leg only as high as you can while keeping both hips level, and hold that height rather than letting the leg drift down through the interval. Press the floor away with both hands, keep the neck long, and breathe. On the climbers, keep the hips low and the knees driving.
Fifteen abs sessions, one last plank, and one leg in the air to prove the position holds.
Make it Harder: Lift the opposite arm as well as the leg, holding the plank on one hand and one foot for as long as you can inside the interval.
Make it Easier: Keep the toes of the raised leg brushing the floor and simply unweight the leg for the fifteen seconds.
