Planche workout day 12 #planche #calisthenics #calisthenia #fitness

A planche workout focuses on developing the strength, balance, and flexibility required for the planche, a challenging calisthenics move where your body is held parallel to the ground with no feet or knees touching the floor. Here's a structured progression:

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Warm-Up (5-10 Minutes)

Wrist Mobility: Wrist circles, wrist stretches (extension and flexion).

Shoulder Activation: Scapular push-ups, arm circles, banded dislocations.

Core Activation: Hollow body hold (30 seconds x 2).

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Strength & Progression Exercises

1. Planche Lean

Lean forward while keeping your arms straight and locked.

Hold for 10-20 seconds x 3 sets.

Focus on keeping your shoulders over your wrists.

2. Tuck Planche Hold

Tuck your knees into your chest while balancing on your hands.

Hold for 5-15 seconds x 3 sets.

3. Advanced Tuck Planche

Move your hips higher and extend your back while keeping knees slightly bent.

Hold for 5-10 seconds x 3 sets.

4. Straddle Planche Progression

Spread legs apart to reduce load.

Hold for as long as possible (3-10 seconds x 3 sets).

5. Handstand to Planche (Optional)

Transition from a handstand to a planche if you're advanced.

3-5 attempts, focusing on control.

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Supportive Exercises

1. Planche Push-Ups

Perform push-ups while maintaining a planche lean.

3-5 reps x 3 sets.

2. Shoulder Taps

In a planche lean position, lift one hand at a time to tap the opposite shoulder.

10-12 taps x 3 sets.

3. L-Sit to Tuck Planche

Start in an L-sit and transition to a tuck planche.

5-8 reps x 3 sets.

4. Core Strengthening

Hollow body rocks: 20-30 seconds x 3 sets.

Hanging leg raises: 8-12 reps x 3 sets.

5. Scapular Strengthening

Scapular dips: 10-12 reps x 3 sets.

Scapular shrugs (in a plank): 10-12 reps x 3 sets.

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Cooldown (5-10 Minutes)

Wrist Stretching: Reverse wrist stretch, prayer stretch.

Shoulder Stretching: Child's pose, wall stretches.

Core Stretching: Cobra pose, cat-cow stretches.

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Tips for Progress

1. Consistency: Aim for 3-4 sessions per week.

2. Patience: The planche is a long-term goal requiring months (or years) of progression.

3. Form First: Always prioritize proper form to avoid injury.

4. Video Analysis: Record yourself to analyze and correct form.

Would you like assistance with any specific part of this workout?

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