Planks a Lot

4-23-22 Q: Shadow PAX: Sails, Feisty, Tidal Wave, Baker, Squirrel, Mellow, Dora Planks a Lot Warm-up: hamstring curls and arm circles The Thang: 45 secs each with 15 second break repeat each series 2 Plank series1: Low plank leg lifts Low plank side to side taps Low plank down dog High plank shoulder shrugs High plank/bear/twist R then L Leg series 1: 1 minute wall sit 1 minute squat 45 sec wall sit 45 sec squats 30 sec wall sit 30 sec squats 15 sec wall sit 15 sec squats Plank series 2: Up/down buzz saw Reverse plank hip dips/knee in High plank Knee drop/tricep push-up Shoulder taps Peter Parker's Leg series 2: 45 secs each (banded if wanted) Glute bridge walk in/out Glute bridge hold pulses Reverse lunges R. Lunge pulse L. Lunge pulse COT: "Not everyday is good, but there is something good in everyday"