Нужно уже уметь: 5 Chin-ups, 5 Dips
Test: max duration of your tuck planche: <15сек - beginner, >15сек - intermediate
Важно для планша: Прямые руки, Протракция лопаток, Posterior pelvic tilt (tilting the pelvis posteriorly), Hollow body
| Workout One (60 min)
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Workout Two (60 min)
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Workout Three (60 min)
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| Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups, 10 scapula push-ups, 10 push-ups
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- Isometric tuck planche hold
3x10-20сек (2min rest)
- Pseudo planche push-up
3x8-13 (2min rest)
- Planche leans (static)
3x30sec (2min rest)
- Scapula push-up
3x10 (1min rest)
- Push-up (elbows in)
2xAMRAP (2min rest)
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- Isometric tuck planche hold
3x10-24 (2min rest)
- Pseudo planche push-up
3x8-14 (2min rest)
- Planche leans (dynamic = pseudo planche raises)
3x8-14 (2min rest)
- Tuck planche slides on floor
3x8-10 (2min rest)
- Dips
2xAMRAP (2min rest)
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- Isometric tuck planche hold
3x10-24 (2min rest)
- Pseudo planche push-up
3x8-13 (2min rest)
- Planche leans (static)
3x30sec (2min rest)
- Push-up (elbows in)
2xAMRAP (2min rest)
- Dips
2xAMRAP (2min rest)
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Cool-down:
- A. Thoracic extension 1min
- B. Straddle stretch 1min
- C. Shoulder extension stretch 1min
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Ссылка: https://baseblocks.com/unlocking-the-tuck-planche/
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