Name: Playbook - Women’s Calisthenics - Beginner Planche Training
Uploaded: 2022-06-25T04:58:36.635Z
Duration: 15 min
Description: Beginner Planche Training

Begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists about 45 degrees and protract your shoulder blades by pulling them down. Then begin to lean forward until your shoulders are forward over your hands. 

Tip: Keep your butt down
Modification: Do the same lean on your knees in a modified push-up position.

Planche Leans

Stand with your hands on the ground, close to your feet. Tuck your knees high onto triceps and slowly take body weight forward through your hands. Lift your feet off the ground and balance through wrists. Try to straighten through elbows and hold.

Frog Stand

Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints.

Pause briefly when your arms are horizontal to the floor.

Lower the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.

Supinated Straight Arm Raises

Begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists about 45 degrees and protract your shoulder blades by pulling them down. Then begin to lean forward until your shoulders are forward over your hands. Bring one knee up towards your chest at a time and alternate legs half way through.

Tip: Keep your butt down
Modification: Do the same lean on your knees in a modified push-up position.

Beginner Planche Training

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