Day 26 gathers rotation from three different positions. The abs circuit: 10 sit-ups, 10 knee rolls, 10 knee-in & twist, a 10-count hold and 10 scissors, in order, 2 minutes rest, 3, 4 or 5 sets. Sit-ups open, the hollow hold sits fourth, and scissors close - the same five ingredients as several earlier days, in a sequence the program hasn't used before.
The rotation comes in three forms: knee rolls drop the bent knees side to side with the shoulders pinned; knee-in & twist brings the knees into the chest and turns them one way then the other from a seated lean; scissors cross the straight legs over each other in the air. Each one turns the lower body against a fixed upper body, and each one from a different angle - lying, seated, lifted. Between them the sit-up gives the whole trunk its one big fold, and the hollow hold makes everything stop for 10 counts before the scissors bring the legs back into motion. It's a set that keeps changing shape.
Knee rolls are 5 per side, knee-in & twist 5 per side, scissors 5 crosses each way. In the sit-up, reach forward with the arms and come all the way up. In knee-in & twist keep the hands on the floor behind you and let the knees, not the shoulders, do the turning. In the hold, arms by the sides, legs together, lower back down. Scissors: legs low, lower back down, no rush.
Lying, seated, lifted - the obliques get the same twist from three different starting positions.
Make it Harder: Lower the legs on the scissors and the hold to the point where the lower back can only just stay flat.
Make it Easier: Keep the feet on the floor between knee-in & twist reps.
