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3 Week Planche Jumpstart

Week 2 Day 3

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.

Follow Along Version

Either do the follow along or go at your own pace using the outline below.

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.
Big Plie in Second Position1set, 10reps + 10sec holdTurn out as much as you can without sticking your bum out. Keep back straight, actively pull legs apart.
Standing Hip Circles1set each leg, 6reps each directionBody stays still, only move hips and legs.
Lotus Forward Stretch1set, 1min
1 Legged Lotus Side Stretch1set, 40sec each leg
Middle Split Hip Openers1set each leg, 10repsTurn sound on for video. Keep Hip right above your bent leg & sit back as far as you can

Stretching

DemoExerciseReps/SetsHow to/Cues
Wide Pancake Stretch1set, 40secKnees are locked and engaged. Goal is to get belly button to the ground and not the head first. If you can’t go low bend your legs but always keep your back straight and aim for belly button to floor.
Middle Split - Half Split1set, 10reps each sideDo not shift hip to the back. Posterior Pelvic Tilt. Weight equally between both legs. Hips and shoulders stay square
Middle Split Both Knees Bent1set, 40secLegs in a 90° angle. Hips and knees in one line. Push knees into the ground to actively open deeper.
Middle Split on floor1set, 90secAlign hips with knees and ankles and make sure they stay in one line. Engage your legs and lock knees. Go as low as possible
Middle Split 1 Knee Bent1set, 40secSame as before except with one leg straight. Knee of straight leg is locked and engaged

Active

DemoExerciseReps/SetsHow to/Cues
Half Swimmer1set, 8repsUpper body very straight when sitting. Back of knees touching floor. Kick/actively open legs. Arch back, squeeze shoulder blades. Stomach to floor first. Hands guide movement back up. Belly button on floor as long as possible
Assisted Middle Split Push Ups with 1 Knee Bent1set, 8reps each sideSound on for voice over. Keep hip knee and ankle of straight leg in line!
Straight to Middle Split1set, 8repsBack straight Feet as close to the floor as possible Leg ASAP externally rotating

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!!!