Introduction to planche

  • Objective

  • Master the tucked planche and the handstand to be able to move on to the Straddle Planche program.
  • Level

  • Beginner
  • Duration

  • 10 Weeks
  • Frequence

  • 3 Days
Introduction to planche


The planche 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 planche 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.

Required Material

  • Bodyweight
  • Box
  • Parallettes
  • Low bar


Being capable of doing:

  • 30 push-ups
  • 10 wall assisted handstand

Phase 12 Weeks

Shoulder Preconditioning

Phase 22 Weeks

Direct Shoulder Conditioning

Phase 33 Weeks

Initiation to lean and tucked iron

Phase 43 Weeks

Tucked mastery and handstand initiation

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