DAY 22: The Total Package (Plank Leg Lifts)

Hey Ageless Runners! Welcome to Week 4: The Resilient Runner. This is our final push. Over the last 21 days, you have built the foundation—balance, hip strength, and dynamic stability. This week, we bring it all together to create a body that is truly "Ageless."

In the realm of fitness, the core stands as the epicenter, but in the final week, we treat the body as one sturdy central link. Today’s move, the Plank Leg Lift, requires your upper body, abdominals, and glutes to work in perfect harmony to keep you level while gravity tries to pull you down.

✅ TODAY'S MISSION: Day 22

• The Move: Plank with Alternating Leg Lifts.

• Action: Start in a forearm plank. While keeping your torso perfectly still and your back flat, slowly lift one foot 3–5 inches off the ground. Squeeze the glute, hold for a second, then lower and switch legs.

• Goal: 10 reps per side (20 total).

• Sets: 3 sets.

🛡️ Beginner Modifications

• Knee Plank Lifts: Perform the move from your knees. Lift one knee off the ground and extend the leg back, focusing on not letting your lower back arch.

• Static Plank: If the movement causes your hips to sag, hold a static forearm plank for 30–45 seconds. Form First is our golden rule.

• Wide Base: Keep your elbows wide and your feet wider than usual to create a more stable base of support.

💡 Why This Matters for the Final Stretch

• Injury Prevention: This move specifically targets the "posterior chain" (glutes and lower back) while under core tension—the exact protection you need during the final miles of a long run.

• Athletic Performance: It builds the strength needed to maintain a powerful "kick" and high hip position even when you are fatigued.

• Enhanced Posture: This move forces you to resist "the sag." It trains you to stand tall and move with confidence in your daily life.

Drop a "RESILIENT" in the comments once you’ve finished your sets!

The Challenge: Keep your hips as still as a frozen lake. If you feel your body rocking side-to-side, slow down. Accuracy is the secret to an ageless foundation. 👇

P.S. Tomorrow, Day 23, we move to the side to target the "lateral chain" with Side Plank Hip Dips.

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