My Current Planche Workout to SUPERHUMAN Strength

what's up guys it's Michael here from

calisthenics family and welcome to a new

video and in this video I'm going to

show you my road to pledge workout so

it's gonna be a workout frog this time

as you guys know and two months ago I

started my road to planche and in my

seventh week already I'm going to show

you my French workout today and to see

where I'm at at the end of the the

worker program director it for myself

and also to motivate you to inspire you

maybe give some tips along the way so

it's just gonna be a raw workout just me

sharing my home workout so stay tuned

for the video all right Kay so before I

start with the planche I always like to

start with some handset training to

activate the scapula and at first I

always start on the wall because then I

can fully protract my scapula and warm

this whole area so that's what I'm gonna

do first and athlete I'm gonna do some

free handstands and then I'm gonna start

with the plains training so that's

basically my like full routine before I

start with with the planche so let's do

it alright guys so welcome to the

voiceover so what the for so far I'm

just gonna take you through my workout

and while I'm watching my own videos

back so as you can see here starting

with wall handstands and I'm really

focusing on a protraction of my scapula

so I'm really trying to focus to press

into the parallettes

to really open up my shoulders and I've

been working on this particular exercise

the chin to chest handstand to open up

my shoulders and to prepare for the for

the one-arm handstand and here you see

me warming up for the one-arm handstand

a little side bending to the left side

and also to the right side and for some

reason the the left side goes way better

for me personally than the right side as

you can see but if I look at like five

or six weeks ago I couldn't even do this

so definitely a lot of progression here

so after the wall incidents are moving

to handstands like regular handstands as

you can see here I'm really struggling

but the chest to chin handstand but I'm

definitely getting better

and then I'm going to the one-armed

instance and there was actually my best

attempt as you can see you have to watch

really carefully to the the fingers oh

holy guys

there's definitely my luggage hold on

the right side with two fingers on the

left hand alright guys so as you can see

warm-up for the planche here really

focusing on the scapula straight arms

protraction and pressing into the

parallettes while leaning forward and

also this particular exercise is really

really nice

because now I can even protect my

scapula even more so you have to press

into the parallettes so there was

actually much very first attempt of the

plains today but I noticed that it

didn't went pretty well so I tried to do

the walk the handstand to planche and

for some reason that works better for me

training eccentric instead of concentric

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so in total I'm doing five sets taking

three minutes rest in between and I

think this was my best Blanche during

this workout yes yeah so as you can see

really happy with that

and after the the regular ones it's

shredder once I try to do the one leg

blanch for the first time so I'm

lowering the intensity and now I'm

moving on to detect Blanche as well so

as you can see I'm just slightly

building off the intensity of each set

so I'm still able to hold the flange for

like five seconds alright guys so that

was the static part of the training and

as you can see I did five sets in which

I lowered the intensity by each new set

and with the planche I did the straddle

planche from a handstand for like five

seconds I don't know but it was my best

attempt so Forrest since I had my elbow

injury so I'm definitely getting back to

my old level maybe I already reached

when I would level I don't know but yeah

I'm just really really stoked about this

so now let's continue to the next part

to work out the dynamic part in which

I'm gonna make more repetitions to get

stronger so let's go so welcome to the

dynamic part of the workout and I think

this is the part that most people

neglect when training for static

exercises most people only do the skill

work but forget to do the actual reps

set so this is the dynamic part and very

yet I think for me personally the most

important part to to actually get

stronger so here you see me focusing on

the depressing part of the planche so

moving to a straddle planche and

pressing back up to the handstand I

started with a really thick band

I I was able to do three repetitions and

while I'm doing more sets also getting

more bands like thicker bands like it

allows me to do the same kind of

repetitions up to six repetitions

because I'm still working on strength

and when working on strength you want to

be in a rep range between one and six

repetitions so here you can see my

logbook always tracking my progress and

then I'm moving on to the next exercise

and for this one we need a measurement

tape because we are working on planche

leans so the same rules the same thing

apply first I'm trying to go as far as

possible so with the most intensity

within this exercise I'm only doing this

for one repetition and I'm doing this at

70 centimeters and after this I'm doing

a few more sets with more repetitions

when have while having the measurement

tape at 60 centimeters so as you can see

with each exercise I I start with the

highest intensity and then I lower the

intensity

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all right guys so as you can see I'm

actually checking my own form here so

I'm watching my scapula so now I'm

training the planche lean in an

eccentric way with the band's so this

allows me to go even further than the

regular planche lean and I'm doing this

exercise so my body can already adapt to

the lean that is necessary for the full

planche eventually so I'm leaning

forwards until my shoulders will drop on

the floor what's up bus and then we're

moving out to the last exercise of this

workout exercise seven and this is

called this a neti press or you can also

say straight arm simple press to really

finish off this workout at the straight

arm workout and this exercise really

allows me to work in the full range of

motion with the planche exercise that

you're you're doing with straight arms

and it also allows me to really focus

only on the shoulder while neglecting

the core and also not having struggles

with with balance for example so I'm

also doing this the other way around for

the front leave for as you can see

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and I just really like to finish this

work it up with this exercise because

you can just go all out as you can see

so that's what I'm doing right here we

should show that limit alright guys so

that was my last exercise and I decided

to switch over a full voiceover so that

was basically my pledge workouts that

I'm doing right now I'm almost at the

end of the eight-week work a program

that I created for myself I have

definitely seen a huge progress and by

the way you can also download this exact

same training program that I'm using in

the link down below it's totally free so

you can also get some inspiration out of

that so this is basically how I train

and if you guys like these kind of

videos please let me know in the

comments I would HIGHLY appreciate it

please like and subscribe for more

I'll guess you guys one of the next

training vlog videos peace out

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