PLANCHE
PROGRESSION
WORKOUT
GUIDE TO CALISTHENICS
Dr. Workout
1. FROG STAND
The frog stand is designed to
develop strength and balancing
skills. Practice this position till
you can do it comfortably.
Repeat till the hold time equals
twenty + seconds. Strength and
balancing skills will develop with
regular practice.
3. TUCK SWINGS:
SHOULD BE
SLOW
The movement should be
smooth and slow. Aim is to get
the movement slower and
slower and more controlled.
5. ADVANCED
TUCK PLANCHE
You can move ahead to next
planche progression when you
are able to hold the back
straight for thirty seconds.
2. ADVANCED
FROG STAND
Practice this position till you
hit your goal of a consecutive
thirty second hold. This
variation will help you improve
wrist stability and flexibility.
4. TUCK
PLANCHE
The difference between
advanced frog stand and tuck
planche is, in tuck planche
your knees touch your chest
instead of lower arms. Here
too, aim is to hold the
position for half minute.
6. TUCK
PLANCHE PUSH
UPS (OPTIONAL)
The aim is to achieve the
movement with control.
7. ONE LEG
PLANCHE
8. STRADDLE
PLANCHE
Being able to hold one leg
planche means you are just a
step away from your final
target. Practice till you can
hold the position for half
minute.
Begin with ten seconds and
aim for at least thirty second
hold. Once you have achieved
thirty second hold try to bring
the legs a little closer
together.
9. FULL PLANCHE
Progressing from the straddle planche work your way up to full
planche. You are ready to balance your body parallel to the
floor, keeping your arms straight, back straight, hands near
belly button, legs together floating the air.
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