Single-leg Plank Hold
Pick a difficulty that you can hold the entire duration on each leg without stopping.
Options: hold on hands or elbows → decrease duration to 20-sec., 10-sec. each side.
💪 perform on knees.
🤰 perform with hands elevated.
Go for a light-medium weight here and challenge your core!
Options: reduce to 10-reps.
💪/🤰 perform on knees.
Single-arm Sumo Deadlift High-pulls
Go med-heavy to challenge the legs.
Options: adjust load → perform only to knee level instead of ground.
Single weight like dumbbell, kettlebell, bottle, or backpack.
✅ Weight for Plank Drags & Sumo Deadlift High-pulls.
⏱ Clock to time your 1-min. rest.