Day 14 is a plank-day abs session built around five elbow plank holds. The circuit is a 10-count elbow plank, 10 side plank crunches, a 10-count elbow plank, 10 body saws, a 10-count elbow plank, 10 plank rolls, a 10-count elbow plank, 10 side plank rotations with a switch of sides halfway through, and a 10-count elbow plank to finish - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.
Every movement on the card is fenced in by holds. The side plank crunches are drawn from a forearm plank: one knee drives out to the side toward the elbow on the same side, then back, alternating for 10 total, so the obliques fire while the plank holds. Body saws and plank rolls return from Day 6. Side plank rotations are the new element: a forearm side plank with the top arm reaching toward the ceiling, then threading under the body as the torso turns toward the floor, then opening again - five on one side, switch, five on the other. Fifty counts of straight elbow plank per set sit around all of it.
Elbow plank form does not change with repetition: forearms down, elbows under the shoulders, one straight line, glutes on. In the crunches, keep the hips from rising as the knee comes out. Body saws travel through the shoulders, plank rolls through the hips. In side plank rotations, the reach should be slow and the thread-through controlled - the hips stay high throughout and the feet stay stacked.
Five elbow planks in one set, with every movement on the card squeezed between two of them - the hold is the workout and the reps are the interruptions.
Make it Harder: Make every elbow plank a 20-count and lift the top leg during the side plank rotations.
Make it Easier: Take the elbow planks from the knees and do the side plank rotations as side planks with no thread-through.
