The second plank day brings the sides of your body into it. Five exercises at your level's set count with two minutes of rest: 8 plank crunches, 8 body saw, 8 plank rolls, 12 side bridges and 8 side plank rotations.
Three exercises carry over from Day 4 and two are new, and both of the new ones are lateral. Side bridges are done on the forearm with the body stacked sideways, lifting the hip off the floor and lowering it again - the obliques doing the job the glutes do in an ordinary bridge. Side plank rotations start from that same side plank with the top arm reaching for the ceiling, then thread it down and under the torso and back up, adding rotation to a position already fighting to stay level. Together with the plank rolls, this session has three separate ways of loading the sides of your midsection where the first plank day had one. The counts stay totals, so twelve side bridges is six a side.
In side bridges, stack the shoulders and hips squarely over each other and lift the hip high rather than rolling toward the floor. In the rotations, keep the hips up as the arm threads through and follow the hand with your eyes. Plank crunches, body saw and plank rolls keep the standards they had on Day 4 - hips level, ribs down, and no sagging through the middle as the reps add up.
Front, sides, and the muscles that stop you tipping over - the plank day just went three-dimensional.
Make it Harder: Hold the top of each side bridge for a two-count before lowering.
Make it Easier: Drop the bottom knee to the floor for the side bridges and the side plank rotations.
