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© 2025 Honcharuk Oleksandr

Mastery: Air Planche — Stage 1 (Planche Lean (Shoulder protraction, 10 sec))

Stage goal: 10 Planche Lean (Shoulder protraction, 10 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: Air Planche — Stage 2 (Tucked Planche Hold (5 sec))

Stage goal: 10 Tucked Planche Hold (5 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: Air Planche — Stage 3 (Tucked Planche Pushup (Negative, 3 sec))

Stage goal: 10 Tucked Planche Pushup (Negative, 3 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: Air Planche — Stage 4 (Advanced Tucked Planche Hold (5 sec))

Stage goal: 10 Advanced Tucked Planche Hold (5 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: Air Planche — Stage 5 (Straddle Planche Hold (Bent legs, 3 sec))

Stage goal: 10 Straddle Planche Hold (Bent legs, 3 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: Air Planche — Stage 6 (One Leg Planche Hold (2 sec))

Stage goal: 10 One Leg Planche Hold (2 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: Air Planche — Stage 7 (Full Planche Negative (3 sec))

Ultimate Goal: Full Element Mastery (Air 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: Air Planche

  • Stage 1 ➔ 2 Transition standard
    10 Planche Lean (Shoulder protraction, 10 sec) ➔ 1 Tucked Planche Hold (5 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Tucked Planche Hold (5 sec) ➔ 1 Tucked Planche Pushup (Negative, 3 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Tucked Planche Pushup (Negative, 3 sec) ➔ 1 Advanced Tucked Planche Hold (5 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Advanced Tucked Planche Hold (5 sec) ➔ 1 Straddle Planche Hold (Bent legs, 3 sec)
  • Stage 5 ➔ 6 Transition standard
    10 Straddle Planche Hold (Bent legs, 3 sec) ➔ 1 One Leg Planche Hold (2 sec)
  • Stage 6 ➔ 7 Transition standard
    10 One Leg Planche Hold (2 sec) ➔ 1 Full Planche Negative (3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Full Planche Negative (3 sec) ➔ 1 Air Planche Hold (Strict, 1 sec)
  • 🏆 Final Full Element Mastery: Air Planche
© 2025 Honcharuk Oleksandr
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