Plank Drags
Go with a medium weight that challenges you, but you can still go unbroken.

Options: perform on your toes or knees.
💪 perform on the knees.
🤰 perform Quadruped Shoulder Taps.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.

Wood Choppers
Go with a medium weight that challenges you, but you can still go unbroken.

Options: perform from the hip to overhead or lower, like the knee to overhead.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.

Heel Taps
These will burn the core, so go with something harder and get less reps.

Options: use a higher or lower object to move your heels over → perform with straight legs or bent knees.
💪 perform without moving your legs over an object, just lift them off the ground.
🤰 perform Seated Side Reaches.
Equipment: move your heels over the weight you're using for Wood Choppers.

Tuck-ups
These should be a difficulty where you can do 10-15 in a row without stopping.

💪 perform Bicycle Crunches.
🤰 perform Seated Knee Lifts.

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✅ Weight for Wood Choppers & Plank Drags.