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Planche

Planche2019-02-27T01:33:32+00:00

Learn the PLANCHE easily step-by-step with the best preparatory exercises and progressions!

Preparatory exercises

 1.

To prepare your shoulders and arms, do 15-20 reps and 10-30 seconds hold in your warm up!

2a.

To prepare your shoulders, arms and core, do 15-20 reps and 10-30 seconds hold in your warm-up!

2b.

To prepare your shoulders, arms and core, do 8-12 reps and 10-30 seconds hold (depending on weight) in your warm-up!

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Hip mobility exercises

(These exercises help you in many progressions! If your straddle is narrow, use these exercises in the cool down of your training until you reach the right hip mobility.)

1.

Do 10 – 10 reps to warm-up your hips!

2.

Hold this position for 1-3 x 10-30 seconds!

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Progressions

1.

This is the proper scapula/shoulder position of the planche: depression and abduction!

2.

Do 3 x 15 reps in order to do the next progression!

3.

Hold the forward lean for 3 x 30 seconds in order to do the next progression!

4.

Hold the elevated forward lean for 3 x 30 seconds in order to do the next progression!

5.

Do 3 x 15 reps in order to do the next progression!

6.

Hold the frog stand for 3 x 30 seconds in order to do the next progression!

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