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Get Strong and Technical

Planche & Stalder Conditioning

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Conditioning

DemoExerciseSets & RepsHow to/Cues
Press Tap Press from 1 Block1x3Seperation is key here. On the way down towards the tap bring the legs around first. At this point your hands, shoulders and hips stay on one vertical line. Only when you can not pull your feet in any further sligthly move your shoulders towards the front, drop the hips towards the floor and gently tap the blocks. Keep your hip compression on the way back. Start by replacing your shoulders. Only when your hands, shoulders and hips are back in line the hips begin to open and the legs straddle around.
Tuck Planch Changes2x4
Handstand to Tuck Planch Reps3x2
Tuck to Straddle Planche3x max hold
HSPU - One Leg Bend3x6-8
Lean Push Ups3x8
Lean Push Up Rocks1x max
Bent Knee Stalder Lift Offs2x6Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!
Stalder Leg Lifts2x6Lift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back down!
Sitting Leg Lifts2x10&10sec holdStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!
Chest to Wall Leg Lifts2x3Bring your feet down at least past the hip line. Keep your hands, shoulders and hips aligned. Using your hip flexors and compression muscles only pull the feet away from the wall towards your armpits.

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! 

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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.

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

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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