Reply To: Full Planche (Oct 2019)

#10151
Fraser_9to5
Keymaster

28 Oct

Narrow Pushups – 15
Advanced Frog Stand – 13, 12, 26, 23, 30 secs (104 total)
Supported Tuck Planche – 10 secs, 8 secs
L-Sit – 20 secs
Straddle Sit – 15, 18, 10 secs

Knew I could nail a 30 second hold and got it eventually.

30 Oct

Narrow Pushups – 15
Straddle Plank Lean w Alt Foot Raise – 3 x 20 secs
Straddle Plank Lean w Alt Knee Tuck – 2 x 20 secs
Tuck Planche w SL Support – 2 x 20 secs
Straddle Sit – 4 x 15 secs

I went through a few of the progressions on my way to a tuck planche, starting with a straddle plank lean and raising one foot for 5 secs then changing feet. Did the same but brought the leg in to a tucked knee. Both of these were easy enough that I felt I needed to focus on something else if I’m going to strengthen my position.

1 Nov

Narrow Pushups – 20
Straddle Plank Lean w Alt Knee Tuck – 20 secs
Straddle Plank Lean to Tuck Planche – 5,5,4
Tuck Planche w SL Support – 20 secs
Tuck Planche – 5,3,4,5,5,5,6,6 secs (39 total)
Stir The Pot – 4 x 30 secs

I tried bringing in both knees from the straddle into a tuck and that felt quite nice, and I could only hold for 2 secs so I counted those as “reps” of that motion. I tried tuck planche and can hold 5-6 secs but it doesn’t feel right, and feedback on Insta was that I should try more of an arm lean, which I’ll need anyway to get to a full planche. Finished with stir the pot on a swiss ball.

Here’s my (brief) tuck planche: