The last plank day changes the rules of the side plank. Day 24 is elbow plank leg raises for 10, 10, 8 and 8 per leg, up and down planks for 12, 10, 8 and 6, a 30-second elbow plank and a side elbow plank for 30 seconds - 4 sets each, 30 seconds between sets, 2 minutes between exercises. Today the side plank is one side per set, switching every set: 30 seconds on the left, rest, 30 seconds on the right, rest, and so on, two sets per side. Nothing changes on the fly this time.
Up and down planks return with a 12 at the top of the ladder, the longest set of them in the program: twelve full trips between hands and forearms, each one a small press and a small lowering that the shoulders and triceps feel as much as the trunk. Plank leg raises hold 8 into the last set instead of sliding to 6. The side plank's new format means each side gets a full 30 seconds with fresh rest before it, which makes it a slightly different test - not endurance through a roll-over, but a clean 30 seconds twice for each side.
Leg raises in the plank: hips level, the leg lifting from the glute, small range. Up and down planks: replace each hand with an elbow one at a time, then each elbow with a hand, without walking the feet or rocking the hips - alternate which arm leads every rep so one shoulder does not do all the work. Elbow plank: straight line, glutes tight, breathe. Side plank: elbow under the shoulder, hips lifted high and stacked, top hand on the hip; hold the full 30 before coming down.
Twelve trips up and down and a side plank that finally gets to rest between sides - the last plank day gives with one hand and takes with the other.
Make it Harder: Stretch the elbow plank to 45 seconds on every set.
Make it Easier: Do the up and down planks at 8 reps on every set and take the elbow plank to 20 seconds.
