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3 Week Planche Jumpstart

Week 1 Day 4

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.

Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Want to head back to the FB Group? Find it here.

Warm-Up

DemoExerciseReps/SetsHow to/Cues
8-12reps with a total of 2 sets of:
Front Flies in 5 Angles
Elastic Chest Push-Up

8-12reps with a total of 2 sets of:
Back Flies in 5 Angles
Upward External Rotations

10-15reps with a total of 3 sets of:
Internal Rotations

10-15reps with a total of 3 sets of:
Outwards External Rotations

8-12reps with a total of 2 sets of:
Bent Over Back Flies in 3 Positions
Elastic Warm-Up At WallAs noted in drop-downClick on the exercise name in the drop down to see video.
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. Click on the exercise name in the drop down to see video.
Other rehab exercises as neededas neededIf you feel like you need to add others/do more - go for it!

Training

DemoExerciseReps/SetsHow to/Cues
No Band Alternative: Standing Planche with elastic1set, 12-15repsShoulders down and front Wrist 45 degrees turned to the front
No Band Alternative Standing Planche Hold with elastic1set, 20secShoulders down and front Wrist 45 degrees turned to the front
No band Alternative: Standing Planche Push up with elastic2sets, 6-12 repsKeep shoulders down and in front whole time Extend elbow all the way through and push your shoulders even more in ever rep
Planche Leans2sets, 6-12reps with 1 sec hold eachCore is tight! Hands turned out
Scapular Planch Push Up with elevated feet2sets, 8-12repsCore straight and engaged Extra slow and careful when lowering
Lean Push Ups3sets, 6-8repsIdeally your hands are next to your hips
Lean Push Up Bottom Hold2sets, 3 sec before maxCore straight and engaged Ideally Hands by hips
Lean Push Up Rocking1set, Max Out!!Keep the height and just rock back and forward!

Cool down / Rehab

DemoExerciseReps/SetsHow to/Cues
No Band alternative: Bent Over Back Row3sets, 8-12repsWith Elastic or Weighted
No Band Alternative Cross Pull Elastic Rehab2sets each side, 8repsShoulder stays down Elbow guides the movement
Back Shoulder Stretch2sets, 20secUse wall bars, table or a counter.

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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No band alternative:

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Wrist are facing front (away from wall)

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band Alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

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