Day 22 is the plank session that keeps changing the base. The circuit is a 20-count plank, a 10-count one-arm plank, a 10-count one-arm plank on the other arm, 10 up & down planks, 10 side plank crunches, 10 seagulls, 10 side plank crunches, 10 shoulder taps, 10 plank walk-outs - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.
The top row is three holds in a row, and each one removes support. A full plank on the hands for a 20-count, then the same plank on one hand with the other arm tucked behind the back for a 10-count, then switch arms. The middle row is all forearm work: up & down planks, then a side plank crunch drawn as a forearm plank with one knee driving out to the elbow, alternating for 10, then seagulls - a forearm plank with one arm extended straight ahead at a time, 10 total. The bottom row changes the crunch: these side plank crunches are drawn as a true side plank on the hand, top knee pulling in to meet the top elbow, 10 total across both sides. Shoulder taps are the plank version - a hand lifts to touch the opposite shoulder, 10 total - and plank walk-outs close the set.
In the one-arm plank, widen the feet and fight the rotation - the hips stay square to the floor. Seagulls: the reaching arm comes up to shoulder height and the hips do not shift. In the side plank crunch on the hand, keep the hips high through the whole knee pull. Shoulder taps are slow and deliberate; a wobble means the feet are too close together. Walk-outs finish in a real plank before walking back in.
Two hands, one hand, forearms, side, one hand again, walking - nine ways to hold a plank and none of them let the core off.
Make it Harder: Lift one foot off the floor during the 20-count plank and during both one-arm planks.
Make it Easier: Take the one-arm planks as regular planks and do the shoulder taps and walk-outs from the knees.
