Day 16: The "Torque Tester" – Plank Reach-Through

Welcome to Day 16! Yesterday was about internal pressure; today is about controlling your "Torque."

Why the Plank Reach-Through for Runners?

When you run, your torso is constantly resisting the "twist" created by your legs. If you can’t control that twist, you leak energy out of your sides instead of driving forward. This move teaches your core to stay "square" to the ground while one arm moves through a full range of motion. It’s the ultimate fix for runners who find their upper body swaying too much when they get tired.

The Mission:

• 3 Sets of 12 Reps (6 per side)

• The Key: Imagine you have a flashlight on each hip bone. Those flashlights must point straight down at the floor the entire time. No tilting!

How to Perfect Your Form:

1. High Plank: Start in a solid push-up position.

2. The Reach: Lift your right hand and reach it underneath your body, trying to touch the floor as far as you can to your left.

3. The Hold: Pause for 1 second at the furthest point of the reach. Feel your obliques "grip" to keep you from falling.

4. The Extension: Pull your hand back and reach it straight up toward the ceiling, opening your chest slightly, then return to the start.

5. The Statue Rule: Your feet and hips should not move. If you find your feet "dancing" to balance you, widen your stance!

✅ DAY 16 CHECK-IN:

Once you’ve tested your torque, comment "SQUARE" below!

The "Flashlight" Test: Did you feel your hips trying to "cheat" and tilt toward the floor as you reached through? That’s your body trying to take the easy way out! Tell us which side felt more "unstable", we’re going to tighten that up this week.

See you tomorrow for a side-core move that adds a major balance challenge!

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