The planche is a static exercise that demands great shoulder strength, so it is recommended to train it in a very proggressive way, slowly increasing the difficulty. That is why, this is the longest plan so far. The first two levels will give you a solid strenght base for the muscles involved in planche, to be able to progress to the next levels where you will learn the proper technique to achieve the straddle and full planche progressions. If you want to know more about this exercise, search 'Yerai Street Workout' on YouTube and you will find a full variety of tips and tutorials. These workouts will last 50 minutes and even though the starting level is basic, it is recommended to have completed one of our beginners plans.

Planche master

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

Shoulder pre-conditioning

In this phase we will work directly on strenghtening our shoulders and on building a base for the planche work.

Direct shoulder conditioning

In this phase we will start with the first direct progressions for planche, do not advance to the next progression until you do them with good form and technique.

Lean and tucked planche

In this phase we will include handstand work, since it has a direct relationship with planches and will allow us to carry out negative movement work in the future.

Handstand

In this phase we will make sure we have the strength to go into a handstand from a frog stand, which will serve as a way to know if we have the necessary strength for planches. Also we will start with advanced tucked planche progression.

Handstand through pushing strength and advanced tucked planche

Thanks to the handstand work from the previous phases, now we can work on the negative movement from handstand to straddle planche. Try that each descent lasts at least 5 seconds.

Negative to straddle

In this phase we will make our first direct straddle planches, while we continue working on the rest of the exercises. Try to hold each planche at least for 3 seconds.

Straddle planche attempts

While we continue working on the straddle planche, we will start to throw in our first negatives from handstand to full planche. This phase may take a long time since there is an important difficulty leap. Work with patience and help the progress with the complementary routines.

Negative full planche

In this final phase we will focus on mastering the full planche, making direct attempts of it while we continue working on the negatives.

Calisteniapp

Planche master

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