The full planche is one of the most powerful tension exercises in calisthenics, and one of the biggest goals for people who are new to this sport, and in this program we will work hard until we achieve it. 

 **Must know** 

 - We will work two days a week, with an extra routine in case you want to add a third day. 

 - The routines last between 45' and 1 hour and a quarter. 

 - We recommend using medium-long breaks of between one and a half and three minutes, depending on how difficult the routine is for you. 

 **Requirements** 

 This program is for people who are already able to do Straddle Planche and want to work their way up to full strength, it is also a requirement that you be able to do a handstand without problem. If you still do not have the Straddle or the handstand you can use the programs with that name to get them, or the plank initiation program if you are a beginner. 

 **Necessary material** 

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

Full planche

In this phase we start from the point of the last phase of the straddle program and add the first negatives to full planche from pine. In this case we are going to focus more on being able to withstand the descent of the negative than on the strict execution of the movement, so we will allow a slight flexion of the elbows in this exercise.

Straddle reinforcement and first refusals

In this phase we do the first strict negatives, without bending the elbows. In addition, we change the frog to a handstand for tucked ups to a handstand with bent arms.

Strict Negatives

In this phase we add our first attempts at the full planche, while we continue to work on the strict negatives. We also add our first attempts at the bent elbow straddle press.

First full planche attempts

In this phase we will work until we achieve a 5” full planche. Depending on how your body responds to the push work, it will take more or less time to get each extra second. Don't be in a hurry and work consistently. On the other hand side, we add the strict straddle press and the 90º push ups, very advanced exercises that will help you achieve the necessary strength.

Calisteniapp

Full planche

Acerca de este Programa

Calisteniapp

¡Siguenos!

Partner oficial

App

Soporte