100 Exercises for PLANCHE

The purpose of this video is to be used as an exercise glossary, so you can add them yo your workouts and improve every aspect needed for planche. Here you can find exercises to prerpare your body before starting specific planche work, exercises to adquire the strenght required for each progression or exercises to master every progression.
Some of the exercises you'll find here will require a proper explanation (not included here) to perform them correctly or been able to do them like handstands.
The aim of the list is sorting the exercises by the strenght needed (most of them), but that does not mean higher level exercises are more important. For exemple planche lean even if it is in beguinner's level, you'll still have to work on it no matter how high your level is.

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EXERCISES LIST
0. intro: (00:00)
1. knee shrugs: (00:15)
2. plank (elbows): (00:22)
3. plank SA: (00:29)
4. plank BA: (00:32)
5. push ups: (00:37)
6. dips: (00:48)
7. shrugs: (01:00)
8. hollow body: (01:09)
9. hollow body leg raises: (01:18)
10. hollow body balancing: (01:24)
11. hollow with band: (01:32)
12. dip walk: (01:42)
13. leg streches for straddle: (01:50)
14. frogstand: (01:59)
15. SA frogstand: (02:05)
16. one leg in frongstand: (02:12)
17. one leg in frongstand SA: (02:20)
18. one leg alternating frongstand: (02:24)
19. hollow press: (02:35)
20. Planche lean: (02:41)
21. tuck planche: (02:50)
22. wall handstand: (02:55)
23. pike PU: (02:59)
24. Lean PU negatives: (03:11)
25. tuck lifts: (03:23)
26. supinated lean: (03:33)
27. lean walk: (03:42)
28. lean to pike: (03:52)
29. lean press: (04:00)
30. lean PU: (04:16)
31. lean press with band: (04:29)
32. lean to tuck: (04:40)
33. wide lean: (04:52)
34. one ankle assist straddle planche: (04:59)
35. ankle assist full planche: (05:05)
36. supinated lean PU: (05:10)
37. tuck planche PU: (05:21)
38. deep lean PU: (05:34)
39. neutral grip hollow dip: (05:42)
40. ankle assist full planche PU: (05:48)
41. ankle assist supinated full planche: (05:56)
42. ankle assist supinated full planche PU: (06:02)
43. wall planche: (06:11)
44. wall handstand PU: (06:19)
45. assisted tuck press: (06:28)
46. advanced frog: (06:40)
47. handstand: (06:44)
48. tuck to HS: (06:52)
49. frog to HS: (06:59)
50. tuck negative: (07:04)
51. tuck to advanced tuck :(07:10)
52. bent arm straddle: (07:18)
53. hollow supinated dip: (07:26)
54. advanced tuck planche: (07:43)
55. advanced tuck planche lifts: (07:48)
56. lean to dead lean: (07:59)
57. tuck to lean: (08:09)
58. assisted advanced press: (08:19)
59. deep tuck planche PU: (08:38)
60. advanced tuck negatives: (08:45)
61. tuck to BA straddle: (08:52)
62. Advanced tuck PU: (09:01)
63. One leg planche: (09:06)
64. lean alternating leg jumps: (09:13)
65. wall walk: (09:22)
66. lotus planche: (09:31)
67. lotus negatives (with hold): (09:39)
68. one leg alternating planche: (09:44)
69. bent arm full: (09:52)
70. tuck to BA full: (09:59)
71. straddle HS PU: (10:11)
72. band straddle: (10:22)
73. straddle negative (no hold): (10:29)
74. bad form straddle: (10:36)
75. assisted straddle: (10:42)
76. assisted straddle press: (10:51)
77. balancing to straddle: (11:03)
78. Frog/tuck to straddle: (11:13)
79. L planche: (11:23)
80. straddle planche: (11:34)
81. lotus to straddle: (11:40)
82. handstand PU: (11:47)
83. straddle lifts: (11:54)
84. straddle negative (with hold): (12:10)
85. deep advanced tuck PU: (12:22)
86. assisted tuck to full: (12:32)
87. assited full: (12:42)
88. assited full press: (12:48)
89. full negatives (no hold): (12:59)
90. balance to full: (13:15)
91. tuck to full: (13:23)
92. full planche lifts: (13:31)
93. straddle closing: (13:48)
94. band full: (13:57)
95. band full press: (14:02)
96. straddle press: (14:13)
97. 90º PU: (14:25)
98. supinated straddle: (14:38)
99. straddle planche PU: (14:47)
100. full planche: (14:56)
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ACKNOWLEDGEMENTS
Guille: https://www.instagram.com/gesthenics/
Viti: https://www.instagram.com/vitilaforga/
Diego: https://www.instagram.com/diiieego_00/
Ricardo
Thanks to them for helping me to develop this project.
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Видео 100 Exercises for PLANCHE канала g1henx