FULL PLANCHE PROGRAM
PROJECT: ZERO GRAVITY
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INTRODUCTION:
The Full Planche is a trick that demonstrates a high level of
strength and body control. This move is not for everyone, but if
you have been working on your balance and strength, and have
wanted to learn the Planche, then it is definitely within your
grasp. You just need to work smart, be honest with yourself
about your current level, and train PATIENTLY and
CONSTANTLY.
Hand position:
- With the fingers forward (a lot of tension in the wrists);
- With the fingers to the side (I personally recommend this
one because the hyperextension of the wrists is less);
- With your hands in grips (in case your wrists are
uncomfortable on the floor).
Arm position:
- completely straight, with elbows locked.
Torso:
- tighten the pectoral, lumbar and abdominal muscles to
maintain a straight line and not arch (scapular
protraction).
Leg and hip position:
- neutral position, in a straight line with the shoulders.
Feet:
- plantar flexion (feet straight).
Muscles involved:
Shoulders: Anterior deltoids.
Chest: Pectoralis major.
Arms: Biceps brachii and coracobrachialis.
Flexors of the fingers and wrists.
Abdomen : Serratus anterior.
Legs : Glutes and hamstrings.
I recommend you to practice 3 times per week for a solid
progression.
Why warm up and cool down? Warming up helps prepare your
body for activity. A warm up gradually revs up your
cardiovascular system by raising your body temperature and
increasing blood flow to your muscles. Warming up may also
help reduce muscle soreness and lessen your risk of injury.
PLANCHE SPECIFIC WARM UP (VIDEO)
LEVEL 1
EX1. PLANCHE LEAN – 3 SETS (1ST MAX HOLD, NEXT 2 70% OF THE MAX) (VIDEO)
EX2. PSEUDO PUSH UPS – 3 SETS (5 REPS, SLOW AND
CONTROLED) (VIDEO)
EX3. HOLLOW BODY HOLD – 3 SETS (20 SEC) (VIDEO)
EX4. PIKE PUSH UPS – 3 SETS (8 REPS) (VIDEO)
EX5. FULL LEG RAISES – 3 SETS (6 REPS) (VIDEO)
EX6. SUPERMAN RAISES – 3 SETS (12 REPS) (VIDEO)
REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN
EXERCISE.
GOAL: WHEN YOU MANAGE TO HOLD PLANCHE LEAN
FOR 20 SEC, YOU CAN CONTINUE WITH LEVEL 2.
LEVEL 2
EX1. FROG STAND – 3 SETS (1ST MAX HOLD, NEXT 2 - 70%
OF THE MAX) (VIDEO)
EX2. PSEUDO PUSH UPS – 3 SETS (12 REPS, SLOW AND
CONTROLED) (VIDEO)
EX3. PLANCHE LEAN – 3 SETS (15 SEC) (VIDEO)
EX4. HOLLOW BODY HOLD – 3 SETS (30 SEC) (VIDEO)
EX5. FULL LEG RAISES – 3 SETS (10 REPS) (VIDEO)
EX6. SUPERMAN RAISES – 3 SETS (15 REPS) (VIDEO)
REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN
EXERCISE.
GOAL: WHEN YOU MANAGE TO HOLD FROG STAND FOR
30 SEC, YOU CAN CONTINUE WITH LEVEL 3.
LEVEL 3
EX1. TUCK PLANCHE – 3 SETS (1ST MAX HOLD, NEXT 2 70% OF THE MAX) (VIDEO)
EX2. TUCK PLANCHE PUSH UPS – 3 SETS (3-5 REPS, SLOW
AND CONTROLED) (VIDEO)
EX3. ELEVATED PLANCHE LEAN – 3 SETS (15 SEC) (VIDEO)
EX4. HANDSTAND – 3 SETS (10 SEC) (VIDEO) IF YOU
CAN’T HOLD FREE HANDSTAND, DO ON THE WALL OR
WITH ASSISTANCE.
EX5. HOLLOW BODY HOLD – 3 SETS (30 SEC) (VIDEO)
EX6. SUPERMAN RAISES – 3 SETS (20 REPS) (VIDEO)
REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN
EXERCISE.
GOAL: WHEN YOU MANAGE TO HOLD TUCK PLANCHE
FOR 20 SEC, YOU CAN CONTINUE WITH LEVEL 4.
LEVEL 4
EX1. ADV. TUCK PLANCHE – 3 SETS EACH LEG (1ST MAX
HOLD, NEXT 2 - 70% OF THE MAX) (VIDEO)
EX2. TUCK PLANCHE PUSH UPS – 3 SETS (8 REPS, SLOW
AND CONTROLED) (VIDEO)
EX3. ELEVATED PLANCHE LEAN – 3 SETS (20 SEC) (VIDEO)
EX4. HANDSTAND – 3 SETS (15 SEC) (VIDEO) IF YOU
CAN’T HOLD FREE HANDSTAND, DO ON THE WALL OR
WITH ASSISTANCE.
EX5. HOLLOW BODY HOLD – 3 SETS (40 SEC) (VIDEO)
EX6. SUPERMAN RAISES – 3 SETS (20 REPS) (VIDEO)
REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN
EXERCISE.
GOAL: WHEN YOU MANAGE TO HOLD ADVANCED
TUCK PLANCHE FOR 20 SEC, YOU CAN CONTINUE WITH
LEVEL 5.
LEVEL 5
EX1. STRADDLE PLANCHE – 3 SETS (1ST MAX HOLD, NEXT
2 - 70% OF THE MAX) (VIDEO)
EX2. ELBOW LEVER – 3 SETS (15 SEC) (VIDEO)
EX3. HANDSTAND TO STRADDLE – 5 SETS (1 REP) (VIDEO)
EX4. HANDSTAND PUSH UPS – 3 SETS (5 REPS) (VIDEO)
EX5. HOLLOW BODY HOLD – 3 SETS (45 SEC) (VIDEO)
EX6. SUPERMAN RAISES – 3 SETS (20 REPS) (VIDEO)
REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN
EXERCISE.
GOAL: WHEN YOU MANAGE TO HOLD STRADDLE
PLANCHE FOR 10 SEC, YOU CAN CONTINUE WITH
LEVEL 6.
LEVEL 6
EX1. FULL PLANCHE – 3 SETS (1ST MAX HOLD, NEXT 2 70% OF THE MAX) (VIDEO)
EX2. STRADDLE PLANCHE – 4 SETS (5 SEC) (VIDEO)
EX3. STRADDLE TO HANDSTAND – 5 SETS (1 REP) (VIDEO)
EX4. HANDSTAND PUSH UPS – 3 SETS (8 REPS) (VIDEO)
EX5. HOLLOW BODY HOLD – 3 SETS (60 SEC) (VIDEO)
EX6. SUPERMAN RAISES – 3 SETS (20 REPS) (VIDEO)
REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN
EXERCISE.
GOAL: WHEN YOU MANAGE TO HOLD FULL PLANCHE
FOR 8 SEC, YOU HAVE ACHIEVED YOUR GOAL.
CONGRATULATIONS!!!
FEEL FREE TO SHARE YOUR PROGRESS WITH US.