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3 Week Planche Jumpstart

Week 2 Day 5

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
Shoulder Warm-Up on Floor8 reps each | see dropdown for videos/exercisesDo one - either this, or Elastic at Wall. Alternate between these each session.
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Training

Wall

DemoExerciseReps/SetsHow to/Cues
Wall Walks1set, 2 repsBody is tight. Keep pushing the ground away & walk as close to the wall as you can
Tuck Slides1set, 4repsStart with your quad-distance away from the wall. Keep Hips right on top of shoulders. Back is not arching, nor is it piking. Keep knees together and on the wall as long as possible. Slide out and into a tuck.
45 Degree Handstand - Single Leg Isolations1set, 3reps each leg alternatingHips on top of your shoulders. Your back should not arch! Legs straight and in a 45° angle to the wall. One leg lifts up at a time
45 Degree Handstand - Both Legs away2sets, 2x each sideHips stay on top of shoulders. Focus on pushing out tall & do not arch or pike your back/hip. Bring one leg up into a straight handstand and then let the second leg join in.
Slide Away2sets, 3 repsSame as above. Except this time, once you are leaning to the max let your feet come off the wall and push into a straight handstand

Freestanding

DemoExerciseReps/SetsHow to/Cues
Tuck Jumps2sets, 5repsShoulders above hands at starting position. Jump and align hips with already aligned shoulders and hands. Keep knees by chest
Tuck to Straight5sets, 1 rep Hit the tuck position and straight away move into the straight handstand.
Straight HS - Single Leg Isolations2sets, 2reps each sideOne leg moves only. Start small and work your way to parallel.

Cool Down /Rehab

DemoExerciseReps/SetsHow to/Cues
Scapular Push Ups in L Handstand with Feet on Table2sets, 8-12repsFocus especially on the way down. Go slow. Protect your body at all times. Look at your hands. Elbows stay locked!
No Band Alternative: Posterior Deltoid Flies2sets , 8reps
Biceps And Neck Stretch at the wall2sets, 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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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

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