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TUCK PLANCHE

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Outward External Rotation with Elastic
1x8 each side
Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side.
Keep your shoulders down and look towards the front.
focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
Front Fly with Elastic in 5 Angles
1x8 each angle
Straighten your arms and work with your palms facing away from the attachment point. Keep your knees sligthly bent.
Straighten out your back and keep your shoulders low.
Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.

Planche Workout


Rest between sets: 90sec-2min
Intensity: High – Focus on Form

DemoExerciseReps/SetsHow to/Cues
Protraction Cat 'n' Cow
2x6
Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.
Lock your elbows and turn the pits of your elbows 45 degrees towards the front.
Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
Forearm Planche Lean
2x6
Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor.
Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
Tuck Planche Pull
1x4
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.
Keep leaning towards the front as you push your feet back towards their starting position. It should feel as if you were leaning more as you push your feet back. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Planche Lean Tuck Walk
2x2 each leg first
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your upper back as you walk into the tuck.
Keep leaning towards the front as you walk your feet back towards their starting position. It should feel as if you were leaning even more as you walk your feet back. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Kneeling Tuck Planche Lift
2x6
Lean your shoulders towards the front to transfer weight from your feet into your hands. Point your feet on the floor. The goal is to be as light as possible on the feet with most weight in the hands. Keep constant pressure on your shoulders.
Fully lock your elbows on the floor and turn the pit of your elbows 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!

Conditioning – 3 Rounds


Rest between sets: 1min between rounds only
Intensity: High

DemoExerciseReps/SetsHow to/Cues
Box Tuck Walk in L
3x
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
Elastic HSPU
12x
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
Look at your hands and elevate your scapula when your arms are extended overhead. Allow your scapula to depress naturally as you bend your arms.
Engage your core to keep your back straight.
Valentines Day Special
20sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.

Finisher


Intensity: Give it all you got

DemoExerciseReps/SetsHow to/Cues
L Sit Single Leg Lift
1x30sec
Push your shoulders down. Show your neck long and proud like a swan.
Use your hip flexors and core compression muscles to lift the leg.
Lock your knees and point your feet!

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