THE INTERMEDIATE PLANCHE PROGRAM 6 weeks

Test 1: advanced tuck planche max duration: 0-10сек - intermediate, >15сек - ready for Straddle Planche
Test 2: tuck planche max duration: <15sec - beginner, >15sec - intermediate

Важно для планша: Прямые руки, Протракция лопаток, Posterior pelvic tilt (tilting the pelvis posteriorly), Hollow body

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups, 10 scapula push-ups, 10 push-ups
Advanced tuck lifts (tuck -> advanced tuck, можно ногами по сторонам одной руки и чередовать переходы) 3-4sets x 3-5 (2min rest) Tuck planche push-ups (можно на брусьях/параллетах/кирпичиках) 4x4-7 (2min rest) Isometric tuck planche holds (можно класть блок под колени и не касаться его) 4x15-20sec (2min rest) Pseudo planche push-ups 3x10-15 (2min rest) Planche leans (dynamic = Pseudo planche raises) 3x8-14 (2min rest)	Advanced tuck lifts 3-4sets x 3-5 (2min rest) Tuck Planche push-up 4x4-7 (2min rest) Advanced tuck w/bands 4x15sec (2min rest) Pseudo planche push-ups 3x10-15 (2min rest) Resisted dips 3x15-20 (2min rest)	Tuck planche holds 4x15-20 (2min rest) Tuck planche push-ups 4x4-7 (2min rest) Planche leans (dynamic = raises) 3x8-14 (2min rest) Pseudo planche push-ups 3x10-15 (2min rest) Resisted dips 3xAMRAP (2min rest)
Cool-down: A. Thoracic extension 1min B. Straddle stretch 1min C. Shoulder extension stretch 1min

Ссылка: https://baseblocks.com/the-road-to-advanced-tuck-p...

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THE INTERMEDIATE PLANCHE PROGRAM 6 weeks

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