The plank 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 plank 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. 

 **Requirements** 

 As a minimum requirement you must be able to do push-ups and dips with ease and be able to stand in a handstand against a wall. 

 **Necessary material** 

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

Introductory planks

In this phase we make sure we have a basic level in some simple exercises that allow us to start the specific shoulder work of the following phases.

Shoulder Preconditioning

In this phase we work directly on the shoulders to strengthen them and build a base for plank work.

Direct Shoulder Conditioning

In this phase we start with the first direct plank progressions, don't take them for granted until you do them with correct technique and good form.

Initiation to lean and tucked iron

In this phase we finished improving the tucked and lean planche and added handstand work, as it will be very important for your plank progress in the following programs, so that you can do eccentric reps from the handstand position.

Introductory planks

About this program