Action Step:

Make a Plan.

Just like in prior weeks, look at your schedule over this next week. Find time where you can dedicate a few minutes each day to the Plank Mini Challenge. Mark it on your calendar and/or put a reminder on your phone to take the time.

Also print out the Plank Mini Challenge paper tracker for Week 3 to keep up with the plan and your progress each day. And as a reminder, you will need to log any points earned online at hdhealthchallenge.com. Only points logged online will be counted and you will only be able to log points for the current and prior week.

Action Step:

Learn Something New.

This picture shows someone doing a side plank. This version will really work your obliques — the side muscles of your core. It also improves balance, stability, and will engage your upper body more than a standard plank. Lie on your side with your legs extended, your feet stacked. Prop your body up on your elbow with your arm extended and holding your body weight. Keep your body in a straight line, your core engaged. Also make sure you do not lock your arms or legs.

Keep your head in line with your spine by looking straight ahead. Your hip should not be tilted towards the floor/mat in this position. If you feel your hip sinking, adjust your form. If you are having difficulty holding this position, unstack your feet and cross the upper leg in front of your body. To make the position more challenging, raise your upper arm in the air and hold.

Action Step:

Test it Out.

Ok, now it is time to take the knowledge you learned above and test it out. Get into the side plank position and see how it feels. Make sure to check your form in the position and keep those hips in line.

Action Step:

Repeat.

You will want to release and repeat several times to ensure that you get the feel of the correct position and form.

Action Step:

Create a Baseline.

Get into position and see how many seconds you can hold it in the correct form. Remember while holding the position to focus on perfecting form. Now you have set your Week 3 Side Plank Baseline Time! But remember what side this is, because we will be doing this again for the other side.

Action Step:

Test It Out On The Other Side!

Time to switch sides. Get into the side plank position on the opposite side and see how it feels. Make sure to check your form in the position and keep those hips in line.

Action Step:

Repeat.

You will want to release and repeat several times to ensure that you get the feel of the correct position and form.

Action Step:

Create a Baseline.

Get into position and see how many seconds you can hold it in the correct form. Remember while holding the position to focus on perfecting form. Now you have set your Week 3 Side Plank Baseline Time for the other side.

Action Step:

Repeat, Repeat & Repeat.

For the next few days you will continue to work with your Side Plank Baseline Time and add repetitions.

Day	Plank Hold	Repeat
16	Week 3 Right Side Plank Baseline Time Week 3 Left Side Plank Baseline Time	3 times each side
17	Week 3 Right Side Plank Baseline Time Week 3 Left Side Plank Baseline Time	4 times each side
18	Week 3 Right Side Plank Baseline Time Week 3 Left Side Plank Baseline Time	5 times each side

Action Step:

Add 5 and Create a New Side Plank Baseline Time.

For the rest of this week you will be adding 5 seconds to each side of your Side Plank Baseline Time as well as adding repetitions.

Day	Plank Hold	Repeat
19	Week 3 Right Side Plank Baseline Time + 5 seconds = Final Week 3 Right Side Plank Baseline Time Week 3 Left Side Plank Baseline Time + 5 seconds = Final Week 3 Left Side Plank Baseline Time*	3 times each side
20	Final Week 3 Right Side Plank Baseline Time Final Week 3 Left Side Plank Baseline Time	4 times each side
21	Final Week 3 Right Side Plank Baseline Time Final Week 3 Left Side Plank Baseline Time	5 times each side

*This time will be your Final Week 3 Right and Left Side Baseline Time. Make sure you keep it handy for Week 5.