HOW TO PLANCHE FOR BEGINNERS | BY OSVALDO LUGONES

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WORKOUT PLAN:

STEP 1-) PLANK LEAN HOLD 20SEC

WORKOUT EXC 1-) Plank lean hold 5sec 4x
2-) Plank lean back & forth 10x
3-) Knee plank lean hold 20 sec 4x
4-) Knee plank lean back & forth 15x
5-) Dumbbell straight arm raises 10x each
4x

STEP 2-) PIKE LEAN HOLD 20SEC

WORKOUT EXC 1-) Pike lean hold 5sec 4x
2-) Pike lean back & forth 10x
3-) Plank arch to hollow 15x
4-) Boat hold compressions 10x
5-) Scapulas push ups 10x
6-) Dumbbell straight arm raises 10x each
4x

STEP 3-) FAKE TUCK PLANCHE HOLD 20SEC

WORKOUT EXC 1-) Fake tuck planche hold 5sec 4x
2-) fake tuck planche jumps 10x
3-) Pike lean hold max 4x
4-) Dumbbell straight arm raises 10x each
4x

STEP 4-) TUCK PLANCHE HOLD 15SEC

WORKOUT EXC 1-) Tuck Planche hold 5sec 5x
2-) Plank to tuck Planche 8x
3-) Tuck L-sit to tuck planche 10x
4-) Tuck planche pumps 10x
5-) Dumbbell straight arm raises 10x each
4x

STEP 5-) TUCK PLANCHE PRESS

WORKOUT EXC 1-) High tuck Planche hold 5sec 4x
2-) Tuck planche lean back & forth 8x
3-) Tuck L-sit to tuck planche press 10x
4-) Tuck planche hold max 4x
5-) Dumbbell+band straight arm raises 10x each
4x

Music thanks to Chris Heria.

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