Side full planche

Start by placing both hands on a single bar with a firm grip, one in a supinated grip and the other in a pronated grip, keeping your arms fully extended, elbows locked, and scapulae in protraction and depression. This is your starting position.

Lean your body forward, shifting your weight onto your hands while lifting your legs off the ground, positioning your entire body laterally to one side of the bar. Raise yourself until your body is parallel to the floor in a straight line from shoulders to feet, ensuring a slight posterior pelvic tilt to avoid lumbar arching.

Hold the position for the prescribed time, managing balance on the narrow axis of the bar through micro-adjustments in palm pressure. Finally, gently return to the starting position or lower yourself to the ground in a controlled manner. Always prioritize technical quality and scapular protraction to maintain a solid base and prevent your body from involuntarily rotating toward the floor.