Day 11 pairs the plank work from Day 4 with a floor exercise for the back of the shoulders: 10 shoulder taps, 10 plank rotations and 10 reverse angels, 2 minutes rest between sets, 3, 4 or 5 sets by level. Two exercises return, the third is new, and it takes you from your hands onto your front.
Shoulder taps and plank rotations do the same job as before - anti-rotation and oblique strength for a quiet torso on the run. Reverse angels move the focus to the upper back: lying face down with arms extended overhead, you sweep them in a wide arc down to your hips and back, keeping the hands hovering off the floor the entire way. The muscles between the shoulder blades and the rear of the shoulders do all the work, and they are the muscles that keep your shoulders back and your chest open when fatigue tries to fold you forward late in a run. Upper body days will alternate between this version and the plank hold version for the rest of the program.
Plank standards stay the same: hips level on the taps, body turning as one piece on the rotations, 10 of each counted across both sides. In the reverse angels, keep the forehead down or hover it just off the floor, lead the sweep from between the shoulder blades and keep the arms straight; if the hands touch the floor, the exercise pauses until they lift again.
Posture is a running skill, and the muscles that hold it are trained face down on the floor.
Make it Harder: Add a 2-count squeeze at the top of every plank rotation with the arm fully reaching.
Make it Easier: Do shoulder taps and rotations from the knees and bend the elbows slightly in the reverse angels.
