Mastery: Planche — Stage 1 (P-Pushups (On your knees))
Stage goal:
10 P-Pushups (On your knees)
➔
Transition to Stage 2
- Wrist and elbow tendon warm-up – 8 min
- Plank – 30 sec
- Plank – 60 sec
- Push-ups – 12
- Front Dumbbell Raise – 15
- Abdominal Crunches – 45 sec
- Pull-ups – 12
Mastery: Planche — Stage 2 (Tucked Planche Lean (10 sec))
Stage goal:
10 Tucked Planche Lean (10 sec)
➔
Transition to Stage 3
- Special wrist and elbow preparation – 8 min
- Tuck Planche on parallettes/floor – 10-15 sec
- Plank – 5 approaches
- Push-ups – 10
- Dumbbell Shoulder Press – 12
- Hanging Leg Raises – 12
- Bent-Over Barbell Row – 10
Mastery: Planche — Stage 3 (Pseudo Planche Pushup (8))
Stage goal:
10 Pseudo Planche Pushup (8)
➔
Transition to Stage 4
- Biceps tendon and shoulder warm-up – 8 min
- Advanced Tuck Planche (Back parallel to floor) – 10-15 sec
- Push-ups – 8
- Front Dumbbell Raise – 12
- Close-Grip Bench Press – 10
- Abdominal Crunches – 60 sec
- Face Pull – 15
Mastery: Planche — Stage 4 (Tucked Planche (5 sec))
Stage goal:
10 Tucked Planche (5 sec)
➔
Transition to Stage 5
- Shoulder girdle and joint preparation – 8 min
- Single Leg Planche / Straddle Planche with band – 10-15 sec
- Advanced Tuck Planche hold – 15-20 sec
- Push-ups – 8
- Lateral Dumbbell Raises – 15
- Hanging Leg Raises – 10
- Pull-ups – 8
Mastery: Planche — Stage 5 (Advanced Tucked Planche (5 sec))
Stage goal:
10 Advanced Tucked Planche (5 sec)
➔
Transition to Stage 6
- Deep tendon and rotator cuff warm-up – 8 min
- Straddle Planche (Legs spread) – 5-10 sec
- Straddle Planche Negatives – 3-5 reps
- Overhead Press (OHP) – 10
- Barbell Bicep Curl – 12
- Mountain Climbers – 60 sec
- Reverse Pec Deck – 15
Mastery: Planche — Stage 6 (One Leg Planche (3 sec on the leg))
Stage goal:
10 One Leg Planche (3 sec on the leg)
➔
Transition to Stage 7
- Shoulder and straight-arm warm-up – 8 min
- Half Lay Planche / Clean Straddle Planche – 8-12 sec
- Push-ups – 5
- Plank – 30 sec
- Incline Bench Press – 10
- Abdominal Crunches – 45 sec
- Lat Pulldown – 10
Mastery: Planche — Stage 7 (Half Lay Planche (3 sec))
Ultimate Goal:
Full Element Mastery (Planche)
- Full strength warm-up and preparation – 8 min
- Full Planche (Complete planche) – 5-8 sec
- Full Planche with resistance band – 10-15 sec
- Straddle Planche hold – 12-15 sec
- Barbell Bench Press – 8
- Front Dumbbell Raise – 10
- Face Pull – 15
Progression Map: Planche
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Stage 1 ➔ 2 Transition standard10 P-Pushups (On your knees) ➔ 1 Tucked Planche Lean (10 sec)
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Stage 2 ➔ 3 Transition standard10 Tucked Planche Lean (10 sec) ➔ 1 Pseudo Planche Pushup (8)
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Stage 3 ➔ 4 Transition standard10 Pseudo Planche Pushup (8) ➔ 1 Tucked Planche (5 sec)
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Stage 4 ➔ 5 Transition standard10 Tucked Planche (5 sec) ➔ 1 Advanced Tucked Planche (5 sec)
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Stage 5 ➔ 6 Transition standard10 Advanced Tucked Planche (5 sec) ➔ 1 One Leg Planche (3 sec on the leg)
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Stage 6 ➔ 7 Transition standard10 One Leg Planche (3 sec on the leg) ➔ 1 Half Lay Planche (3 sec)
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Stage 7 ➔ 8 Transition standard10 Half Lay Planche (3 sec) ➔ 1 Full Planche (Strict, 3 sec)
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🏆 Final Full Element Mastery: Planche