STEP 1-) Waistline pseudo hold 20 sec WORKOUT EXC 1-) Waistline pseudo hold against the wall 5sec 4x 2-) Pseudo push ups against the wall 10x 3-) Waistline pseudo negative against the wall 8x 4-) Straight arm plank lean hold 15 sec 4x
STEP 2-) Straddle bend arm Planche 15 sec hold WORKOUT EXC 1-) Straddle bend arm planche hold 5sec 4x 2-) Tuck planche to straddle bend arm planche 5x 3-) Straddle bend arm planche jumps + max hold 10x 4-) Waistline straddle pseudo push ups 10x
STEP 3-) Straddle bend arm planche push ups WORKOUT EXC 1-) Straddle bend arm pumps 5x 2-) Straddle bend arm planche high push up 5x. 3-) Straddle planche negatives 8x 4-) Straight arm straddle plank lean hold 10sec 4x
STEP 4-) Straddle Planche hold WORKOUT EXC 1-) Straddle planche Jumps 5x 2-) Tuck planche to straddle planche 5x 3-) High bend arm straddle planche 5 sec hold 4x 4-) Straight arm straddle plank lean hold 15sec 4x
Music thanks to Chris Heria
What's up guys, my name is Osvaldo and welcome back to my Youtube channel.
This video, consisting of how to straddle planche.
This video, consisting of how to straddle planche.
Make sure to complete How to Planche for Beginners in order to build the straight arm strength required for this part of the program.
I am going to give you guys 4 steps to achieve the straddle planche.
Each step will consist of a different workout to master that step.
You have to do the first exercise with all the holds and times, in order to move to the second exercise.
At the end of each workout, you have to repeat it for 4 rounds.
Then, when you feel comfortable with the first step, you can move to the second step.
The rest between each exercise is depending on how you feel.
However, I recommend 1 minute of rest between each exercise.
Always remember that good form always comes first.
I hope you guys understand, so let's start with the training.
Ok, first step is going to be Waistline Pseudo Hold for 20 seconds.
This step will help you to increase the strength in your shoulders and arms to hold your body in a waistline position.
Make sure to feel comfortable in the first step, to move to the second step.
Exercise number 1, waistline pseudo hold against the wall. Five seconds. Four times.
Second exercise is going to be pseudo push-ups against the wall. Ten times.
Exercise number 3, is going to be waistline pseudo negative against the wall. 8 times.
Exercise number 4, is going to be straight arm plank lean hold. 15 seconds. 4 times.
Make sure to repeat this workout for 4 rounds.
Ok, second step is going to be Straddle Bend-Arm Straddle Planche for 15 seconds.
This step will help you to maintain your body in a straight line and not commit the most common mistake, elevating your hips.
Make sure to feel comfortable in the second step in order move to the third step.
Exercise number 1, straddle bend-arm planche hold. 5 seconds. 4 times.
Exercise number 2, tuck planche to straddle bend arm planche. 5 times.
Exercise number 3, straddle bend-arm planche jumps plus max hold. 10 times.
Exercise number 4, is going to be waistline straddle pseudo push-ups. Ten times.
Make sure to repeat this workout for 4 rounds.
Ok, step number 3, is going to be Bend-arm Straddle Planche Push-Ups
This step will help you get the strength to push yourself and come back to the waistline position, without falling forwards or backwards.
Make sure to feel comfortable in the third step, to move on to the fourth step.
Exercise number 1, is going to be straddle bend-arms pumps. 5 times.
Exercise number 2, is going to be straddle bend-arm planche high push-ups. 5 times.
Make sure to go as high as you can.
Exercise number 3, is going to be straddle planche negatives. 8 times.
Exercise number 4, is going to be straight arm straddle plank lean hold. 10 seconds. 4 times.
Make sure to repeat this workout for 4 rounds.
And now, the final step. How to straddle planche.
Exercise number 1, is going to be straddle planche pumps. 5 times.
Exercise number 2, is going to be tuck planche to straddle planche. 5 times.
Exercise number 3, is going to be high bend-arm straddle planche. 5 seconds. 4 times.
Fourth exercise is going to be straight arm straddle plank lean hold. 15 seconds. 4 times.
Make sure to repeat this workout for 4 rounds.
With this final step, I hope you guys have built your strength in your arms and core to hold your body in the straddle planche position.
If you guys still feel weak on your straight arm strength, don’t forget to keep training with the previous video, how to planche for beginners,
The main thing of that video is to increase the strength of your straight arm.
I hope to see you guys in the third part of this series, how to full planche.
If you liked this video, please like, comment, share, and subscribe for much more. See you soon in the next video.
