Scribd
Upload
234 views

Planche & Front

The training plan for week 1 focuses on front lever and planche progressions. On Mondays, Wednesdays and Fridays, the workouts include front lever pull ups, negatives, and holds combined with handstand work. Tuesdays, Thursdays, Saturdays target the planche with straddle, one-leg, and frog variations along with push ups and holds. Wednesdays and Fridays have a mix of front lever and planche exercises. Sundays provide rest.

Uploaded by

Dimitrije Stevanovic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
234 views

Planche & Front

The training plan for week 1 focuses on front lever and planche progressions. On Mondays, Wednesdays and Fridays, the workouts include front lever pull ups, negatives, and holds combined with handstand work. Tuesdays, Thursdays, Saturdays target the planche with straddle, one-leg, and frog variations along with push ups and holds. Wednesdays and Fridays have a mix of front lever and planche exercises. Sundays provide rest.

Uploaded by

Dimitrije Stevanovic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

TRAINING OF WEEK 1

Ponedeljak: Front + Handstand


Front Lever Pull Ups 3xMAX  Handstand PU 3xMAX
One Leg Front Lever Pull Ups 2xMAX  Handstand 90® 2xMAX
Adv. Tuck Front Lever Pull Ups 3x3-5  Handstand 3xMAX hold
Banded Front Lever Pull Ups 5xMAX  Wall HS PU 5xMAX
L Front Lever Pull Ups 3x5-8  Wall HS Hold 3xMAX

Utorak: Planche
Straddle planche max hold elastic band 15kg x2 sets
One leg straddle planche max hold 1 set - x2 reps for leg
Frog planche hold 7sec x3 sets
Adv tuck planche push ups elastic band 1 set - 3x4 reps
Adv tuck planche max hold x2 sets
Tuck planche push ups 1 set 3x4 reps

Sreda: Front + Planche


Front Lever Pulls Drop Set 3Xmax
Banded Front Lever Press 3x3
Front Lever Negatives 5x3
Banded Front Lever Hold 5xMAX
Adv. Tuck Front Lever Hold 3xMAX
Dragon Flag Press into Hold 3x3-5

------------------------------------------------------------------

Straddle planche max hold elastic band 15kg x3 sets


One leg straddle planche max hold 1 set - x2 reps for leg
Frog planche hold 7sec x3 sets
Adv tuck planche push ups elastic band 1 set - 3x4 reps
Adv tuck planche max hold x2 sets
Tuck planche push ups 1 set 3x5 reps
Tuck planche hold 3 sets - 5-10 sec

Cetvrtak: Planche
Straddle planche max hold elastic band 15kg x3 sets
One leg straddle planche max hold 1 set - x2 reps for leg
Frog planche hold 7sec x3 sets
Adv tuck planche push ups elastic band 1 set - 3x4 reps
Adv tuck planche max hold x2 sets
Tuck planche push ups 1-3x5 reps
Tuck planche hold 3 sets - 5-10 sec
Diamond push ups 1-2x10 reps
Petak: Front + Planche
Touch Front Lever Attempts 3xMAX
Front Lever Hold Drop Set 3xMAX
Adv. Touch to Press to Adv. Touch to Hold to Press 3x3
Banded Touch Front Lever 5xMAX
L Front Lever to Negative 3x3-5
Dragon Flag Scissors 3x10sc

Straddle planche max hold x2 sets


Straddle planche max hold elastic band 15kg x3 sets
One leg straddle planche max hold 1 set – x3 reps for leg
Adv tuck planche push ups elastic band 1 set – 2x5 reps
Straddle planche lean hold 3 sets x30 sec (on floor)

Subota: Planche
Straddle planche max hold x2 sets
Straddle planche max hold elastic band 15kg x3 sets
One leg straddle planche max hold 1 set – x3 reps for leg
Adv tuck planche push ups elastic band 1 set – 2x5 reps
Straddle planche lean hold 3 sets x30 sec (on floor)
Tuck planche to adv tuck planche 1 set - 3x5 reps

Nedelja: Odmor

You might also like