30 DAY

28 DAY
DOWN DOG SCULPT CHALLENGE
by
Ankle Grab Down Dog Hold Plank Roll

1 2 3 4 5 6 7
6 Ankle 8 Ankle 10 Ankle 12 Ankle 14 Ankle
Grabs Grabs Grabs Grabs Grabs

REST
8 second    10 second 12 second 14 second
4 second    6 second   
Down Dog Down Dog
Down Dog Hold Down Dog Hold Down Dog Hold Down Dog
Hold Hold Hold
4 Plank Rolls 6 Plank Rolls 8 Plank Rolls 10 Plank Rolls 10 Plank Rolls 12 Plank Rolls

8 9 10 11 12 13 14
12 Ankle 14 Ankle 16 Ankle 14 Ankle 16 Ankle 18 Ankle
Grabs Grabs Grabs Grabs Grabs Grabs

12 second
Down Dog
Hold
14 second
Down Dog
Hold
16 second
Down Dog
Hold
REST 14 second
Down Dog
Hold
16 second
Down Dog
Hold
18 second
Down Dog
Hold
10 Plank Rolls 12 Plank Rolls 14 Plank Rolls 12 Plank Rolls 14 Plank Rolls 16 Plank Rolls

15 16 17 18 19 20 21
20 Ankle 22 Ankle 22 Ankle 24 Ankle 26 Ankle 28 Ankle
Grabs Grabs Grabs Grabs Grabs Grabs
20 second
Down Dog REST 20 second
Down Dog
22 second
Down Dog
24 second
Down Dog
26 second
Down Dog
Hold Hold Hold Hold Hold
18 Plank Rolls 20 Plank Rolls
20 Plank Rolls 22 Plank Rolls 24 Plank Rolls

22 23 24 25 26 27 28
30 Ankle 24 Ankle 26 Ankle 28 Ankle 30 Ankle 32 Ankle
Grabs Grabs Grabs Grabs Grabs Grabs
28 second
Down Dog
Hold
REST 24 second
Down Dog
Hold
26 second
Down Dog
Hold
28 second
Down Dog
Hold
30 second
Down Dog
Hold
32 second
Down Dog
Hold
26 Plank Rolls 22 Plank Rolls 24 Plank Rolls 26 Plank Rolls 28 Plank Rolls 30 Plank Rolls