#Shorts - Here is the full Planche routine guidance:
1. PLANCHE PROGRESSION HOLD
🔹[15sec ON / 60sec OFF - 3-5 Sets]
we start of this workout with a Planche progression that you can comfortably hold with good form for 15 seconds. The lowest progression is a Tuck, but if you don’t have a solid tuck yet, you can do feet alternating (slide 1 / top) - for more advanced athletes, move on to advanced tuck or straddle (slide 1 / bottom)
2. PLANCHE PUSH UPS PROGRESSION
🔹[6-10reps / 3-5 Sets / 1-2min Rest ]
We continue with a bent arm dynamic variation. For starters begin on regular Hollow Body Push ups (slide 2 - top) - for intermediate/advanced simply lean as much as you can and keep that lean through the entire movement (slide 2 - bottom) keep your scapulas protracted and depressed the entire time.
3. PLANCHE LEANS
🔹[10sec ON / 50sec OFF - 3-5 Sets]
Highly advisable to star on regular plank with “Planche lean cues” to create a solid base (slide 3 - top). Once confortable in that position begin adding a small lean. Progress week by week by bettering your technique or by leaning a bit farther each time (slide 3 - bottom). Grip at 45* for starters, then 90* to be able to lean more. Planche lean cues: scapulas depressed/protracted, legs together, neutral/slightly flexed spine, arms fully straight, ppt (posterior pelvic tilt) and hips down.
4. SCAPULA PUSH UPS
🔹[10-15reps / 2-3 Sets / 1min Rest ]
Complementary work for our scapula to finish. Begin on your knees (slide 4 - top) and progress to your feet (slide 4 - bottom) - moving from retraction to protraction keeping the depression as much as possible. Keep a strong ppt and abs contraction. Slow and controlled reps.
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⚠️ DISCLAIMER: the Planche IS NOT a beginner move. Highly recommended to not begin training this skill until the basics are fully mastered. Apologies for the template used here (beginner variations) as it’s truly not a beginner variation, but rather, an easier variation. We’ll modify this template to avoid any confusion :)
One step at a time.
DON’T RUSH...Much love,- Gabo