fbpx
Time to get to work

Planche Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Specific Warm Up & Injury Prevention

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Raises8 repsLift elbows as high as you can
Tuck on Back1x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Straight to Straddle - On Back1x3Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Shoulder Opener at Wall1x30sec
Shoulder Lifts on Floor1x6Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.
Back to the Wall Shoulder Shrugs1x6Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.

Planche Training

DemoExerciseReps/SetsHow to/Cues
Standing Elastic Planche Flies2x12
Planche Leans2x6Externally rotate your hands if necesarry. Do not pike at the hips and do not let your shoulder blades stick out in the back. Lean as much in front as possible. Come close to the wall to monitor progress.
Tuck Planche Pulls2x6Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!
Tuck Planche Compression Lifts with Elevated Hands2x3
Band Foot Assisted Tuck Planche Lifts2x6sec
Tuck Floor Planche - Reps2x2
HSPU in L2xmax-2

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

WordPress Lightbox

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready

With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.