Planche & Shoulder Routine | Calisthenics Workouts

[Music]

what's going on guys back in the gym and

today I will show you my current branch

training routine so the first exercise

which is also my favorite exercise is

the handstand to planche and I always

like to start with this exercise because

this is such a hard exercise it is super

heavy so as you might know I'm currently

working towards my straddle planche so

to train for this I try to lower from a

handstand to a straddle planche but I

notice that it's still a little bit too

hard so therefore I'm trying to do a

another variation which is a little bit

lighter in which I bend my knees a

little bit to make the exercise easier

so when training for statics I always

try to hold a certain variation for a

minimum of five seconds because when

training for strength it's all about

time and attention of your muscles to

get stronger eventually so please don't

be that guy that always try to do a full

straddle planche or a full front lever

while you can't even do a tucked front

lever or a straddle front lever for a

minimum of 10 seconds or maybe five

seconds it just takes a lot of patience

but I know a step-by-step training

routine will pay off eventually all

right guys so I always like to do for

regular hopes because after that there's

just no energy left inside me and after

that I always like to move on to holes

with a resistance band as this exercise

is definitely the best exercise that

helped me to progress with the planche

and why it's because this is the only

exercise that enables me to get in the

full or straddle planche position I

actually learned this exercise from a

friend of mine which is called Rory so

shout out a new man and as you can see

I'm alternating between bands because as

you can see our first start with only

the red band but I was only able to hold

it for like five maybe four seconds so I

moved on to two bands and now I'm able

to hold it a lot longer so I'm trying to

do it with the red band again and this

is always the way how I would like to

train alternating between bands and

see where I can progress and after each

set I always write down my results in my

digital logbook so I know what my

current record is and what I have to

beat and this goes along with the

principle of progressive overload which

is definitely the best way to train

which I will talk about later so the

third exercise our planche leans and

this is another crucial exercise I went

to a workshop from Artem Morozov and he

is one of the best Russian athletes

calisthenics athletes and he told me

about this exercise and why blanch

leaning is so important and the main

thing here was that your shoulder

mobility needs to increase in order to

get into a full or straddle planche

position so with this exercise I just

try to lean as far as I can and then I

try to hold this as long as possible

so I did this for 3 sets in total with 2

minutes rest in between the sets and

here you can see I almost have my hands

right under my waist line which is the

ultimate goal when trying to do clench

leads and now I only need to lean a

little bit further to increase my

shoulder mobility alright so the fourth

exercise is a handstand push-up with the

belly towards the wall and this is the

first dynamic exercise of my training

routine I always like to start with

static holds and after that I do dynamic

exercises so the main goal with this

exercise is to increase shoulder

strength in the front side of your

shoulders which is the area of your

shoulders that you're using for the most

part when doing a planche

no I think I did eight reps here and as

you can see I'm always going to failure

that's like kind of a habit of me just

going completely all out and I think

that's just the best way to train right

or at least for me personally the most

enjoyable way to train so to finish this

workout off with a complete burn into

your shoulders I do planche lean

push-ups I step onto a box I grab

parallettes and are lower into a

Angeline of course I'm trying to keep

hollow body position which is not always

my best site but at least I'm trying and

from there I'm lowering down into a

really deep pushup and from there I push

up and get back into straight arms and

also into the planche lean with hollow

back position and scapular protraction

so I also did this for three cents and

that was my training my planche and show

the routine of today I hope you guys

like this video and find it

informational so you can use some of

these tips and or some exercises into

your own workouts as you can see right

here I have attached a full workout

routine so you can use it for yourself

so that wasn't for this video guys if

you like this video please give this

video a thumbs up and also please make

sure to subscribe to our channel if you

want to see more videos let me know what

you want to see in the next video and

I'm gonna try to make that happen

peace out guys

[Music]