Wednesday

Straddle Plache A Way To Full Planche

Planche Progression

Straddle planche by Osvaldo lugones
This routine given form THEX team member OSVALDO LUNGONES

Make sure you read Beginner guide for planche before starting this. And do basic exercises in order to build the straight arm strength requires this part of the straddle planche progression. I am going to give you guys 4 steps to achieve the straddle planche. 

Each step will consist of a different workout to master that step. You have to do the first exercise with all the holds and times, in order to move to the second exercise. 
At the end of each workout you have to repeat it for 4 rounds. Then when you feel comfortable with first step you can move to the second step.

The rest between each exercise is depending on how you feel. However, I recommend 1 minute of rest between each exercises. Always remember that good form always comes first.

I hope you guys understand so, let's go start with the straddle planche training.

Waist line Pseudo Hold

Goal for 20 seconds hold
This step will help you to increase the strength in you shoulder and arms to hold your body in a waistline position. Make sure to feel comfortable in the first step to move to the second step.

Exercise 1 Waist line pseudo hold against the wall
 You can do this exercise with a wall make sure your hand are in waist line position. 
- Hold for Five seconds
- Repeat for Four times.

Exercise 2 Pseudo Push ups against the wall
 Do pseudo push ups against the wall make sure your hand are in waist line position. Go lean as you can.
- Do this for 10 times.

Exercise 3 Waist line pseudo negative against the wall
 The negative pseudo help you to target the muscle used in straddle planche. Start with pseudo position go down and try to hold for a lit bit and lay on ground. Try not to fall.
- Do this for 8 times.

Exercise 4 Straight arm plank lean hold
 Make sure your arms locked and super straight and try to lean forward as possible you can.
- Do this for 15 seconds.
- Repeat for 4 times.
                 [Make sure to repeat this workout to 4 Rounds]



Bend Arm Straddle Planche

Goal for 15 second hold
This step will help you to maintain your body in a straight line and not commit the most common mistakes elevating your hips.
Make sure to feel comfortable in the second step in order move to the third step.

Exercise 1 Straddle bend arm planche
 Do this exercise to straddle planche position but for support you can use your leg on ground. Bend your arm but feel the tension.
- Do this for 5 seconds.
- Repeat for 4 times.

Exercise 2 Tuck planche to straddle bend arm planche
 This is dynamic exercise so don't loose your form. Start with tuck planche and go for straddle bend arm planche. Come back into the tuck planche position.
- Do this for 5 times.

Exercise 3 Straddle bend arm planche jump
 Start with a control jump in straddle bend arm planche position and try to hold your max limit but don't fall. You jump with legs.
- Do this for 10 times.

Exercise 4 Waist line straddle pseudo push ups
 You can do this in bend arm straddle position. Lean forward in pseudo push ups but make sure your lower body in straddle position,
- Do this for 4 times.
                 [Make sure to repeat this workout to 4 Rounds]


Bend Arm Straddle Planche Push ups

This step will help you get the straight to push yourself and come back to the waistline position without falling forward or backward. Make sure to feel the comfortable in the third step to move on to the fourth step.

Exercise 1 Straddle bend arms pumps 
 Start with straddle bend arm position pump your body in air like push ups in air.
- Do this for 5 times.

Exercise 2 Straddle bend arm planche high push ups
 Start with straddle bend arm position and pump into the straight arm push up position make sure you also jump with your legs. Go high as you can.
- Do this for 5 times.

Exercise 3 Straddle planche negatives
 Start with straddle planche lean and then jump into straddle planche and go down with the negative form.
- Do this for 8 times.

Exercise 4 Straight arm straddle plank lean hold
 Do this with your straight arm go in straddle plank position your legs are in rest on ground and hold this position. 
- Do this for 10 seconds.
- Repeat for 4 times.
                 [Make sure to repeat this workout to 4 Rounds]

Straddle Planche

With this final step I hope you guys have build your strength in your arms and core to hold your body in the straddle planche position,

Exercise 1 Straddle planche pumps
 Do this with your straight arm position. Pump your lower body in air with straddle position.
- Do this for 5 times.

Exercise 2 Tuck planche to straddle planche 
 Do this with straight arm position. Start with tuck planche and go for a straddle planche and come back into the tuck planche position.
- Do this for 5 times.

Exercise 3 High bend arm straddle planche
 Start with straddle planche position but for support you can bend your arm a little bit to balance your body in air.
- Do this for 5 seconds.
- Repeat for 4 times.

Exercise 4 Straddle plank lean hold 
 Do this with straight arm go for straddle lean hold and try to lean as possible as you can.
- Do this for 15 seconds.
- Repeat for 4 times.
                 [Make sure to repeat this workout to 4 Rounds]


If you guys still feel weak on your straight arm strength don't forget to keep training and for further leave a comment.



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