In this program we will work to achieve the Straddle Planche, one of the most important calisthenics exercises in terms of tension. 

 **Must know** 

 - We will work 2 days a week and you will have an extra routine in case you want to do a third day. 

 - The routines will last between 50 minutes and an hour and a quarter. 

 - We recommend using medium-long rest times of between a minute and a half and 3 minutes, depending on how intense the routine is for you. 

 **Requirements** 

 As requirements we recommend being able to do a handstand, tucked planche and assisted handstand push-ups. If you do not meet these requirements, you can first try the plank initiation program or the handstand program. 

 **Necessary material** 

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

Straddle Planche

One of the keys to being able to do the straddle planche will be being able to push the handstand up forcefully, at least from the frog position. Therefore, in this phase we will work on the strength of our shoulders to be able to do this movement. In addition, we also prepare to be able to do the advanced tucked planche.

Preparation for force handstand and advanced tucked

In this phase we make sure we can do a force handstand from the frog position and start working on the progression in advanced tucked.

Pine for strength and advanced tucked

Thanks to the handstand work from the previous phases, we can now work negatives from handstand to straddle, try to make the descents as controlled as possible and last at least 5 seconds each. We will start doing them with the elbows bent, In order to do them with locked elbows in the next phases, we will also try to do the ”Frog Straddle” and the ”Caseta Straddle”, variants of the straddle plank with the legs bent or with the hips raised respectively, which are easier than the final version but allow us to will serve to work effectively.

Straddle refusals

In this phase we already performed our first direct straddle planks, while we continue strengthening the negatives, this time alternating between attempts with flexed elbows and strict negative attempts. Try to make the difference of the ”house” straddle noticeable and the “frog” straddle from the previous phase and now the technique is strict.

Straddle Attempts

In this phase we are going to get you to be able to do a 5” straddle plank with good technique, so that we already consider that you have it consolidated and you can move on to the Full Planche program if you want to continue advancing in this movement .

Calisteniapp

Straddle Planche

Acerca de este Programa

Calisteniapp

¡Siguenos!

Partner oficial

App

Soporte