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.

• 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.

Phase 1 ⏤ 2 Weeks

Shoulder Preconditioning

Phase 2 ⏤ 2 Weeks

Direct Shoulder Conditioning

Phase 3 ⏤ 3 Weeks

Initiation to lean and tucked iron

Phase 4 ⏤ 3 Weeks

Tucked mastery and handstand initiation