Introductory planks

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Introductory planks


Introductory planks

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About this program

The plank is a quite demanding tension exercise, so it is necessary to carry out progressive training to adapt and strengthen the muscles involved. In this plan we will address the initial phase of that process. We will start with simple exercises and we will progress until we can do our first plank progressions. This will help you prepare for later to be able to carry out the Straddle Planche program with guarantees and without problems.

Must know

  • The program is designed to be done twice a week, and includes extra routines in case you ever want to do a third session.

  • The routines last between 45 minutes and an hour.

  • We recommend taking relatively long breaks, between a minute and a half and 3 minutes, depending on the difficulty of the routine.


As a minimum requirement you must be able to do push-ups and dips with ease and be able to stand in a handstand against a wall.

Necessary material

In some of the routines there are parallel bottoms, if you don't have them, you can replace them with push-up exercises from that same phase of the program.