Planche Routines for Every Level

That was the beginner routine

You can decrease/increase the number of sets depending on the difficulty of the exercise.

Generally 3-5 sets per exercise is good enough.

For a beginner it’s very important to work on the bent arms frog stand,

the final objective is 3 x 30 seconds.

If you can’t, start with 10 seconds holds and slowly increase the time under tension week after week.

When you can do 3 x 30” you can start training the frog stand with straight arms.

3 sets x 10” then 3 sets x 15”

up to sets of 30 seconds with straight arms.

2nd exercise is the planche lean,

The more you lean forward the harder the exercise. 10-20 seconds of holds during each set.

Last exercise is a dynamic one, tuck planche raises.

From support position (or L-sit) raise your body to horizontal position without swinging.

Intermediate routine next

But first don’t forget to visit andrealarosa.fit for my workout programs.

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Now it’s time for the intermediate routine.

Same as the previous routine.

3-5 sets per exercise.

1st is the planche lean with feet over a step or something similar.

The good thing about this exercise is that you can decide the height of the step

Great to work on different angles.

2nd exercise: Advanced tuck planche or any planche variation that you can hold for 15” per set.

You should go near the limit during the last 2-3 seconds of every set, but still be able to hold a good form.

3rd exercise is probably the hardest one, from support position raise to a one leg planche hold (1-2 seconds)

Don’t forget to switch legs between reps or sets.

Raise yourself to planche position by using your strength and do NOT swing into it.

1st exercise for advanced is an isometric planche hold of 12-6 seconds per set.

Choose the right variation. One leg planche should be good for most people.

2nd exercise is little harder. From a tucked planche to a full one.

If too difficult you can go to one leg position. Start with 4 reps and then increase up to 8 controlled repetitions per set.

Last exercise of the day: Planche raises.

Full position should be good for an advanced athlete.

Remember to visit my websites and train like me. Every link is in description.

Let me know with a comment below which tutorial or routine you would like to see next.

See you soon.