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© 2025 Honcharuk Oleksandr

Mastery: Elbow Planche — Stage 1 (Basic Plank (60 sec))

Stage goal: 10 Basic Plank (60 sec) ➔ Transition to Stage 2
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Elbow Planche — Stage 2 (Knees-on-Elbow Planche (15 sec))

Stage goal: 10 Knees-on-Elbow Planche (15 sec) ➔ Transition to Stage 3
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Elbow Planche — Stage 3 (Tuck Planche (Elbow, 10 sec))

Stage goal: 10 Tuck Planche (Elbow, 10 sec) ➔ Transition to Stage 4
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Elbow Planche — Stage 4 (Adv Tuck Planche (Elbow, 8 sec))

Stage goal: 10 Adv Tuck Planche (Elbow, 8 sec) ➔ Transition to Stage 5
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Elbow Planche — Stage 5 (Straddle Planche (Elbow, 5 sec))

Stage goal: 10 Straddle Planche (Elbow, 5 sec) ➔ Transition to Stage 6
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Elbow Planche — Stage 6 (Half Lay Planche (Elbow, 3 sec))

Stage goal: 10 Half Lay Planche (Elbow, 3 sec) ➔ Transition to Stage 7
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Elbow Planche — Stage 7 (Full Planche (Elbow, 1 sec))

Ultimate Goal: Full Element Mastery (Elbow Planche)
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Progression Map: Elbow Planche

  • Stage 1 ➔ 2 Transition standard
    10 Basic Plank (60 sec) ➔ 1 Knees-on-Elbow Planche (15 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Knees-on-Elbow Planche (15 sec) ➔ 1 Tuck Planche (Elbow, 10 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Tuck Planche (Elbow, 10 sec) ➔ 1 Adv Tuck Planche (Elbow, 8 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Adv Tuck Planche (Elbow, 8 sec) ➔ 1 Straddle Planche (Elbow, 5 sec)
  • Stage 5 ➔ 6 Transition standard
    10 Straddle Planche (Elbow, 5 sec) ➔ 1 Half Lay Planche (Elbow, 3 sec)
  • Stage 6 ➔ 7 Transition standard
    10 Half Lay Planche (Elbow, 3 sec) ➔ 1 Full Planche (Elbow, 1 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Full Planche (Elbow, 1 sec) ➔ 1 Full Elbow Planche Hold (30 sec)
  • 🏆 Final Full Element Mastery: Elbow Planche
© 2025 Honcharuk Oleksandr
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