Straddle planche witch

Start by placing both hands on a single bar with a firm grip, one hand in pronated grip and the other in supinated grip, keeping your arms fully extended, elbows locked, and scapulae in protraction and depression. Make sure your shoulders are aligned over the bar before initiating the weight shift. This is your starting position.

Lean your body forward, shifting your weight onto your hands while lifting your legs off the ground and simultaneously opening them into a straddle position. Raise up until your body is parallel to the ground, maintaining a slight posterior pelvic tilt to avoid lumbar arching and ensuring maximum tension throughout the lower body.

Hold the position for the prescribed time, managing balance over 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 alignment to avoid hip rotation or dropping.