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    Preview Planche

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    Nacho Aguirre
    The document provides information about the planche exercise, including its anatomy, body positioning, and how to progress toward achieving it. It outlines the minimum strength requirements needed to begin training for the planche, including the ability to hold a plank for 60 seconds, do 25 pushups, hold a Superman position for 60 seconds, and perform a 30-second wall-assisted handstand. Instructions are given on how to access planche progression plans within the Madbarz fitness app.

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    © All Rights Reserved
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    Preview Planche

    Uploaded by

    Nacho Aguirre
    555 views7 pages
    The document provides information about the planche exercise, including its anatomy, body positioning, and how to progress toward achieving it. It outlines the minimum strength requirements needed to begin training for the planche, including the ability to hold a plank for 60 seconds, do 25 pushups, hold a Superman position for 60 seconds, and perform a 30-second wall-assisted handstand. Instructions are given on how to access planche progression plans within the Madbarz fitness app.

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    The document provides information about the planche exercise, including its anatomy, body positioning, and how to progress toward achieving it. It outlines the minimum strength requirements needed to begin training for the planche, including the ability to hold a plank for 60 seconds, do 25 pushups, hold a Superman position for 60 seconds, and perform a 30-second wall-assisted handstand. Instructions are given on how to access planche progression plans within the Madbarz fitness app.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    555 views7 pages

    Preview Planche

    Uploaded by

    Nacho Aguirre
    The document provides information about the planche exercise, including its anatomy, body positioning, and how to progress toward achieving it. It outlines the minimum strength requirements needed to begin training for the planche, including the ability to hold a plank for 60 seconds, do 25 pushups, hold a Superman position for 60 seconds, and perform a 30-second wall-assisted handstand. Instructions are given on how to access planche progression plans within the Madbarz fitness app.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    TABLE OF CONTENT

    1. About 4
    2. Calisthenics 5
    3. The Basics Of Planche 8
    -- Anatomy Of The Planche 10
    -- Body Position 13
    -- Shoulder Joint 19
    4. How To Get To The Planche 21
    5. Warm-up & Stretching Routine 25
    6. Mobility And Strength 29
    -- Mobility Tests 29
    -- Mobility Routine 31
    -- Strength Test 33
    -- Strength Routine 34
    7. Planche Progression Levels 39
    -- Training Advices 40
    -- How To Start The Plans 44
    8. How To Get The Plans In The App 46
    9. The Full Planche 47
    -- Additional Exercises 77
    -- How To Perform A Planche 48
    10. FAQ 55
    11. Exercises Guide 58
    THE BASICS OF PLANCHE
    A planche is an element often featured in competitive
    gymnastics, but it’s also a popular exercise for recreational
    athletes in bodyweight and calisthenics movements. It is one of
    the most challenging elements in calisthenics. In the planche,
    you are trying to assume and hold a straight-body position,
    parallel to the floor, while balancing your whole weight on your
    arms only.

    It is an isometric position, which means there is no movement


    in the joints, you are contracting your muscles in a static body
    position.

    In the planche, only the hands stay in contact with the ground,
    while the completely extended torso and the legs create a long
    lever, parallel to the floor.
    The dominant muscles that are contracting and holding you in
    the planche position are the shoulder, chest, abdomen and
    arm muscles. However, the back, leg and glute muscles also do
    their part.

    KEY NOTES

    1 Keep the arms extended (elbows locked)

    2 Keep the upper back rounded (hollow back position)


    Strength Test
    To be able to begin the planche plans in the Madbarz app, you
    have to satisfy the minimum strength requirements. Test if you
    satisfy the minimum strength level using our strength test.

    Before starting the planche progression levels,


    you need to be able to do 3 rounds of:

    Plank Superman Handstand


    Push Ups
    Hold Hold Wall Assisted
    60 sec 25x 60 sec 30 sec

    Do one exercise for the given amount of time and repetitions,


    take 1-2 min rest between exercises and 2-3 minutes in
    between rounds.

    It is very important to remember that this is the


    minimum strength required to start the planche
    training, so if this is something that you are not able to
    do yet, then you need to work on your basic strength
    before continuing to the planche progression levels.
    HOW TO GET
    THE PLANS IN
    THE APP:

    1. Download the Madbarz App

    2. Start the app, and enter the information required for the
    registration progress.

    3. Once registered, click the profile icon in the bottom right


    corner.

    4. After your profile opens, in the top right corner you’ll see
    the settings icon. Click on it, and scroll to the “Activate Plan”
    button.

    5. Click on it, type in the code listed below, and the plans
    (Level 1- Planche Plan, Level 2 - Planche Plan, Level 3 -
    Planche Plan), will open.

    CODE XXXXX

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