Day 22 doubles down on Day 1 and Day 10 at once. The circuit: 10 side bridges on the right side, 10 plank rolls, 10 side bridges on the left, then 5 back extensions, a 10-count extension hold, and 5 more back extensions - one pass, one set. The side bridges arrive at twice their opening-day count, and the extension hold is brand new.
The side bridges run as before - side elbow plank, hips dipping toward the floor and pressing back up - but ten a side changes the conversation; the lower-side obliques get a genuine set now instead of an introduction. The back row deepens too: the extension hold parks you at the top of a back extension, chest lifted, hands by your head, and keeps you there for ten counts, turning a movement your back muscles knew into a position they have to fund continuously. Plank rolls hold the middle together, same as ever.
In the side bridges, move through the full arc - a real dip and a full press to height - rather than trembling around the top. For the hold, find a height you can keep honest for all ten counts; a moderate lift held still beats a maximal one that sinks by count six. Neck long, gaze down, breath moving throughout.
Doubled side bridges up top and a brand-new hold below - three weeks in, the card assumes things about you that are now true.
Make it Harder: Sweep your arms out in front of you for the extension hold.
Make it Easier: Halve the side bridges back to five per side.
