So this year, in leading up to Thanksgiving, our Leg Day crew decided to work on our core most every day instead just at the end of our gym day.
With that in mind, I’ve been sharing daily Planksgiving workout plans in our private groups, and then on Strava, but it was requested I blog them to so they can be googled.
Here’s our plan (updated daily) for 2024:
Planksgiving Day #01 (Tue, Oct 29)
5 minutes of plank, broken up however you like. Like 3 min / 2 min. Or 5x1min. Etc
Planksgiving Day #02 (Wed, Oct 30)
Plan for today is 2 sets of 100 controlled shoulder taps from high plank.
Planksgiving Day #03 (Thu, Oct 31)
Knees to opposite elbows in plank. 5 minutes worth, split how you like.
Planksgiving Day #04 (Fri, Nov 1)
Ready to put your trick or treating fueling to good use? Planksgiving Day #04 for Friday is a Plankamid!
- 1/3 your max plank time from this week
- 2/3 max
- max
- 2/3 max
- 1/3 max
Planksgiving Day #05 (Sat, Nov 2)
Today we get 7 minutes of plank split up how you like! (with the goal, of course, being as little rest as you feel reasonable!)
And then… Sunday is rest day!
Planksgiving Day #06 (Sun, Nov 3)
Rest Day! Yes, a rest day is an important part of a workout plan. Go do something else today. Your core will show you how much it appreciates the rest day tomorrow!
Planksgiving Day #07 (Mon, Nov 4)
High plank dumbbell rows, whatever weight you like, nothing big. 8 minutes, split how you like, rowing smooth the whole time.
Planksgiving Day #08 (Tue, Nov 5)
First, make sure you’ve voted. Then, 8 minute static plank, split how you like. The goal, as always, is shortest overall time, so as little recovery time as you can.
Planksgiving Day #09 (Wed, Nov 6)
Happy Hump Day! Plan for today is 4 sets of 100 controlled shoulder taps from high plank.
Planksgiving Day #10 (Thu, Nov 7)
Time for some plank jacks! Your goal is to max out four sets for time, whatever that is for you.
While in plank position – with good form – jumping jack your legs out to shoulder width and back to the middle, repeat. This movement combines jumping jacks (good for cardio and HR and calories but no real strength build) with plank (not cardio, low HR, low cals, high muscle build). And… it’s dynamic compared to our static planks!
Planksgiving Day #11 (Fri, Nov 8)
We are back with another Friday plank pyramid! Except this week you have a new max! We will do another set of 5, starting with 1/3 your max plank time, then 2/3, then your max plank, then 2/3, and done with 1/3.
Planksgiving Day #12 (Sat, Nov 9)
9 minutes of static plank, split how you like. Goal is minimal rest. Put that dynamic work of this past week to good use!
Planksgiving Day #13 (Sun, Nov 10)
Rest day!
Planksgiving Day #14 (Mon, Nov 11)
Think of our veterans. Then thank the veterans you know. Then get down to nine minutes of dumbbell rows from high plank, split how you like. Smooth is slow, slow is strong. Go for the same or slightly higher weight than last Monday.
Planksgiving Day #15 (Tue, Nov 12)
Halfway day! Decline plank, 4 sets! With decline plank, you’ll be putting your feet up on a bench, couch, ball, whatever. The goal is to elevate your feet. This position targets your lower abs, which are oft neglected. Be mindful that this puts more weight/stress on your wrists and shoulders, so be sure you’re warmed up!
Planksgiving Day #16 (Wed, Nov 13)
How’s that core feeling? You’re over two weeks in! kudos for keeping with it!
Plan for today is 4 sets of 100 controlled shoulder taps from high plank.
Planksgiving Day #17 (Thu, Nov 14)
Static plank day! Get in a good 9 minutes of high or low plank, your pick. Split your time how you like. Go get that max; you’ll use it tomorrow!
Planksgiving Day #18 (Fri, Nov 15)
It’s… Return of the Friday pyramid! Thank goodness you got that new max in yesterday! We will do another set of 5 planks, starting with 1/3 your max plank time, then 2/3, then your max plank, then 2/3, and wrap up with 1/3.
Planksgiving Day #19 (Sat, Nov 16)
4x sets of Inverted V Planks to failure. Note your times.
Start in low plank on your elbows, feet shoulder width apart. From plank, slowly shift up on your toes and bring your hips in the air up to basically down dog. Then slowly return to start. Repeat.
Planksgiving Day #20 (Sun, Nov 17)
And on the seventh day you rested. Happy Sunday! Rest up!
Planksgiving Day #21 (Mon, Nov 18)
Today for [Not] Leg Day, we finish up with:
- 4x 25x/side proper bicycle crunches
- 3x 25x Frog crunches
- 2x Planks for time
Planksgiving Day #22 (Tue, Nov 19)
9 minute static plank, split how you like. The goal, as always, is shortest overall time, so as little recovery time as you can. Less than last week.
Be mindful of form. You really want to dial in the straight line body position. If your hips are in the air… or sagging low… you’re out of alignment. And not getting the full plank workout!
Planksgiving Day #23 (Wed, Nov 20)
Turkeyday Approacheth! Today is 8 sets of 50 controlled shoulder taps from high plank.
Planksgiving Day #24 (Thu, Nov 21)
Today we continue shifting from our low plank on Tuesday, to high plank yesterday, and now today, into decline plank.
5 rounds of decline plank, like before, feet up on a bench, couch, yoga ball, whatever you like.
Planksgiving Day #25 (Fri, Nov 22)
Friday pyramid day! We will do another set of 5 planks, starting with 1/3 your max plank time, then 2/3, then your max plank, then 2/3, and wrap up with 1/3.
If you’re doing work out sets with a pyramid, i.e. 1, 2, 3, 4, 3, 2, 1 , there is some really cool math to figure out your totals, or work backwards from a total to get your max count in the pyramid.