Michael's New Challenge - ROAD TO PLANCHE

what's up guys it's Michael Fair from

calisthenics family and welcome to a new

video and in this video I'm gonna do a

pledge workout and in this video I'm

actually going to do my very first

blench work out of my new program and in

my new customized eight-week program I'm

gonna focus on the planche and the

handstand for the next coming eight

weeks and I wanna take you guys with me

on this new journey because guys lately

I've been thinking a lot about my goals

and also the things that I want to work

on and also the things that I'm

struggling with and as you guys know

I've been dealing with my elbow injury

for a really long time and I'm still

having a slight discomfort when I'm

doing my pool exercises so that's why

actually also after reading the book the

one thing I decided to completely focus

myself on the things that I'm actually

good at and um

the end that I can do so that is

basically the reason why I have chosen

to work on a particular skill the

handstand and the planche for the next

coming eight weeks to see how far I can

come and I'm gonna just take you guys

with me on this journey and today I'm

gonna do my very first workout I have a

whole program scheduled out for the 8th

for the next coming 8 weeks and I'm also

want to share that with you guys in the

next coming videos I'm gonna do is the

little vlog a little serie on this

journey and in this journey I'm also

gonna share every single workout and

every single exercise that I'm gonna do

I'm not completely finished with the

program but I'm gonna show it to you

very soon in one of the next videos so

yeah today a pledge workout and it's

actually going to be a beginner blanch

workout as I see myself as a complete

new beginner to the planche

last year I was able to hold the

straddle planche for a few seconds but

it was not with a very good and optimal

form so that is why I'm gonna take a few

steps back I'm gonna start from zero

from there I'm gonna hopefully get

better in the planche and finally work

up to the straddle planche again so that

is why I also created a beginner pledge

workout for myself today so I'm gonna

get to the park and Luke where are my

s-- at the calisthenics family Park

right over there my bro Yannick is

already over there but before I start

guys make sure to subscribe to our

channel for more videos in the future

and also please smash that like button

and now let's get into the more

[Music]

[Music]

alright guys so welcome to the video I

just finished my warmup and if you guys

want to see my warmup please let me know

in the comments and I can cover that in

one of the next videos so I'm gonna

start with the first exercise and the

first exercise is going to be the actual

flange holds so I'd like to start with

the static hold I'm gonna do the static

blank shot with each price training that

I'm gonna do three times per week before

my actual pledge workout so this is

basically going to be a test on so I can

check what my current level is and if

I'm progressing during the week and the

workouts so I'm gonna do this for four

times and I'm gonna see what my best

blanche hold is at this moment and my

goal is to reach at least a five-second

hold if I can't reach the five-second

hold then I have to take a step back

with the planche progressions seller

let's go

[Music]

alright alright guys so there was my

actual first pledge hold of this new

program it was like a advanced explains

for seven seconds I think so now I'm

going to try to do the exact same

movement advance tuck planche but now

with the legs open so a straddle

advanced tech flash let's go

[Music]

alright guys so now you could definitely

see that my hips we're a little bit too

high so they have to be at least equal

with my shoulders so that's why it's so

very important to do some

self-evaluation to check your own form

so now I'm know what I'm gonna do about

in the next set so same set same

exercise with hips a little bit lower

[Music]

[Applause]

[Music]

yeah

[Music]

alright guys so that was the first

exercise or not really exercise but just

a check where I'm at with the pledge now

I'm gonna move on to my actual pledge

training and the first exercise is going

to be the power swings to straddle

planche so I'm gonna do an l-sit and I'm

with a little bit momentum I'm gonna try

to get to the straddle planche and then

go back and the goal the purpose of this

exercise is to get better in my lean

while making use of the momentum so

that's what I'm gonna do right now and

this workout guys is actually a straight

arm French workout so that means only

straight arm work such as presses leans

and holes so let's get into the first

exercise of the planche training of

today let's go

[Music]

all right guys so as you could see as I

got further into the straddle planche I

tended to bend my arms and that is of

course very bad so right now I'm gonna

try to do the exact same but without

bending my arms and maybe don't go don't

go all the way - straight to straddle

planche

[Music]

[Music]

alright guys so that was definitely a

lot better so I've just decided that I'm

not gonna use the momentum but I'm gonna

do it controlled from l-sit to advanced

tricks pledge or just tug flinch while

keeping my arms straight protracted and

pressed down like this alright it's two

more sets

four to six repetitions

[Music]

alright guys so I just finished the

second exercise or actually the first

exercise of the planche training workout

the lc2 tucked planche and now I'm gonna

move on to pledge lean presses so with

this exercise I'm trying to lean as much

forward into a plank lean hold and then

press back to a pike stand and go with

this exercise is of course to get

stronger with my straight arm pushing

strength while keeping my upper back

like protracted and not arched so let's

get into this exercise three sets in

total of like four to six maybe eight

repetitions let's go

[Music]

alright guys so that was the first

planche lean press and I just watched

the video back and I've noticed that I

need to have my upper back a little bit

more protracted so I'm gonna make it

Hollow

and also maybe put the prayer that's a

little bit closer to the poles so I can

more focus on my scapula and almost and

I'm also gonna put my shirt off so I can

actually see my form so that's also very

important guys put your shirt off

so not only to show your gains but also

to check your own form let's get into

the second set

[Music]

[Music]

alright guys so I just finished with the

flange presses and now I'm gonna move on

to the third exercise which is going to

be the max planche lean holds and with

this exercise the goal is of course to

increase my planche lean as far as

possible as I can while keeping a nice

alliant body with a scapular protraction

in the upper back so let's get into the

third exercise planche lean holds

[Music]

alright guys that was my last planche

lean hold and as you can see I still

have to work on keeping my scapula

protracted while leaning forward so

that's what I'm gonna work on in the

next few weeks and now it's time to

finish this work at off with my with

less exercise some isolation work some

straight arm races so let's go alright

guys so for this exercise I'm gonna use

these elastic bands and I'm gonna stand

right here where I can do like 12

repetitions so if I'm going to stand

here of course it's gonna be pretty easy

so find a spot where you can do like 10

to 12 reps and then protract your

scapula depress and from here

four inch motion

[Applause]

[Music]

maybe hold his head up

alright alright guys so I am back in the

car so this was my blanche workout of

the day the very first planche work out

of my new program and like I said I'm

gonna focus on the planche and the

handstand in the in like in the next

coming weeks and I'm gonna take you guys

with me so there was more of a vlogging

video and we're gonna do more vlogging

videos just like this in which you're

gonna see me training and also I'm gonna

collab with a lot of other people also

subscribers some clients but also other

people other youtubers so that is what

you guys can expect in the next coming

videos and of course we're also gonna

still do our instructional videos if you

have some requests about some topics

that you want us to cover so this was my

first training tomorrow I'm gonna record

a new video a new training vlog and then

I'm gonna work on my handstands my

one-arm handstand and of course I'm

gonna take you with my workout so for

now I'm gonna finish this workout off

with the little car crusher from the my

vegan line this is the chocolate orange

one and I can tell you guys this one is

freaking amazing

the taste is actually so much better

than the car crusher so look at this

guy's so let me enjoy this vegan car for

sure so that's it about this video guys

please let me know what you think about

this video and also don't forget to

subscribe on our channel for more daily

and weekly videos please put your thumbs

up and I'll catch you guys in the next

video peace out

[Music]