Embed Size (px)
Citation preview
NAME: ____________________________________________________
COMPANY: ________________________________________________
EMAIL: ___________________________________________________
PLANKSGIVING CHALLENGE
THE CHALLENGE A strong core is key to reducing the risk of injury and improving fitness. In the month of November, your task is to complete 15 consecutive days of planks, increasing your time each day. Return the completed tracking card to the club by November 30 to be entered into the prize drawing.
THE RULESOn the first day, hold the plank for as long as you can while maintaining good form. This will be your benchmark time. Enter that time in Day 1 on the tracking card. Each day thereafter, simply hold the plank 10 seconds longer than the day before. Record your times on your daily tracker so you can easily review your progress.
CONTACT THE MEMBERSHIP DEPARTMENT FOR A FREE ONE-WEEK VIP MEMBERSHIP!*
THE PRIZES » MYZONE® Belt » One Personal Training Session » Two-Month Membership
WHO CAN PARTICIPATE?Everyone! Non-members* can receive a free one-week VIP membership to complete the Planksgiving Challenge.
TRACKING CARD
DAY 1
___________TIME
DAY 2 +10 SECONDS
___________TIME
DAY 3 +10 SECONDS
___________TIME
DAY 4 +10 SECONDS
___________TIME
DAY 5 +10 SECONDS
___________TIME
REST DAY
DAY 7 +10 SECONDS
___________TIME
DAY 8 +10 SECONDS
___________TIME
DAY 9 +10 SECONDS
___________TIME
DAY 10 +10 SECONDS
___________TIME
DAY 11 +10 SECONDS
___________TIME
REST DAY
DAY 13 +10 SECONDS
___________TIME
DAY 14 +10 SECONDS
___________TIME
DAY 15 +10 SECONDS
___________TIME
THE PERFECT PLANKGet into push-up position on the floor with your elbows bent at a 90-degree angle and rest your weight on your forearms. Your palms should be flat on the floor and your elbows should be directly beneath your shoulders. Your body should form a straight line from your head to your feet.
*First-time guests only. Other pass restrictions may apply.
