Shoulder Plank Taps
WEEK #4 / DAY #1: LOWER BODY + CORE
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17s
Shoulder Plank Taps – 3 sets x 10 taps per side, 30 sec rest
Starting Position: Begin in a high plank position with hands under shoulders.
Execution: While keeping your hips steady, lift one hand to tap the opposite shoulder, then alternate sides.
Muscles Worked: Core, shoulders.
Form Tips: Avoid shifting your hips from side to side, and keep your body in a straight line throughout the movement.
Up Next in WEEK #4 / DAY #1: LOWER BODY + CORE
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Alternating Step-Up to Reverse Lunge
Alternating Step-Up to Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides or bodyweight.
Execution: Step up onto the bench with one leg, driving through the heel of the foot on the bench, then step down and im... -
Mountain Climbers
Mountain Climbers – 3 sets x 20 reps, 10 sec rest
Starting Position: Begin in a high plank position with hands under shoulders and body in a straight line from head to heels.
Execution: Quickly drive one knee toward your chest, then switch legs, alternating in a running motion while keeping your ... -
Core Circuit #4
6-Minute Core Circuit
High Plank to Alternating Toe Taps – 30 seconds
Side Plank – 30 seconds per side
Bird Dog – 30 seconds
Glute Bridges – 30 seconds
Push Up (modified) – 30 seconds
Repeat 2 times.
