Program

Planche mastery

  • Objective

  • Master both the Straddle Planche and the Full Planche
  • Level

  • Advanced
  • Duration

  • 35 Weeks
  • Frequence

  • 3 Days
Planche mastery
Description
Must know
Required Material
  • Bodyweight
  • Box
  • Parallettes
  • Low bar
  • Mini parallel bars
Requirements

Being capable of doing:

  • 5 assisted short handstand push-ups
  • 15 dips


Phase 12 Weeks

Shoulder pre-conditioning


Phase 23 Weeks

Direct shoulder conditioning


Phase 33 Weeks

Lean and tucked planche


Phase 44 Weeks

Handstand


Phase 54 Weeks

Handstand through pushing strength and advanced tucked planche


Phase 64 Weeks

Negative to straddle


Phase 74 Weeks

Straddle planche attempts


Phase 85 Weeks

Negative full planche


Phase 96 Weeks

Full planche

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