Full Workout - Planche

That was the workout of the day to improve your planche

I'm going to tell you sets and holds soon, but first remember to visit

www.andrealarosa.fit for my workout programs

you can find different programs with some of the best basic bodyweight exercises

and you will also find a program with the best exercises (in my opinion) for the planche.

So, the WOD is pretty easy to remember. 3 sets per exercise.

The first 2 exercises are: Declined Planche Lean and Planche Lean with feet on medicine ball (or rings) to create instability

For these 2 exercises you can do sets of 6-8 seconds if you are a beginner

Then you will try to increase the time as weeks goes by

but only when you feel able to do the exercise properly

and by being able to do the exercise properly I do mean "being able to hold the planche lean with a good technique"

Locked-out arms, core activated and a good protraction

next exercise of the day: Planche Lean with hands on the ground

Start with 10 seconds holds and then increase slowly the time as week goes by...12 seconds, 15 seconds and so on.

If you are an advanced athlete you can try 30 seconds holds.

Next exercise: Plank with straight arms on a medicine ball (or rings) to create instability

6-8 seconds should be okay for a beginner

it can be very hard to not have asymmetries

so don't push too much with one part of the body than the other

last exercise of the day: Declined Planche Lean Push ups

feet over a step or two so you will feel more on your front delts

Rest between each set depends by your level

if you are an advanced athlete you can try 1 minute rest between sets.

if you are a beginner you can do 2 minutes or 2 and half.

just take the proper time to rest and recover, so you will execute every set with a good technique

try this workout 1 per week. Exactly, only 1 per week.

I do already know that someone who didn't watch the full video will start saying "but there isn't any planche with your feet suspended, not even a tuck or advanced tuck"

there isn't any tuck or advanced tuck planche, because you can do this in a different session during the week (in my opinion).

In summary you can do this workout 1 per week, then 1 session of only tuck/advanced tuck/one leg planches (depending on your level)

and then if you really want to train hard you can add a 3rd session during the week with the 6 minutes circuit that I have already showed you in the past on my youtube channel

just click here.

So you will be able to train the planche 3 times per week

if you try the routine please let me know your feedback with a comment below or on my instagram page,

so when I have free time I can read your comments,

it's always a pleasure to read your opinions, so I can improve my videos and record routines of your interest.

I hope this video was helpful

see you soon.