THE BEGINNER PLANCHE PROGRAM Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/unlocking-the-tuck-planche/ Workouts with One Weight Fri, 30 Apr 2021 05:20:51 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg THE BEGINNER PLANCHE PROGRAM Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/unlocking-the-tuck-planche/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one-45mins/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-45mins Sun, 03 May 2020 22:07:52 +0000 https://baseblocks.app/?p=1060 Workout overview Sets Rest 1. Isometric tuck hold 3 2 min 2. Pseudo planche push-ups 3 2 min 3. Planche leans (static) 3 2 min 4. Scapula push-ups 3 1 min 5. Push-ups 2 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 […]

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]]> Workout overview
SetsRest
1. Isometric tuck hold32 min
2. Pseudo planche push-ups32 min
3. Planche leans (static)32 min
4. Scapula push-ups31 min
5. Push-ups 22 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups10 reps
6. Push-ups 10 reps
1. Isometric tuck hold: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
10 sec12 sec14 sec16sec18sec20sec
2. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8910111213
3. Planche leans (static): 30 sec for 3 sets. Rest 2 min between sets.

Note: increase the intensity by placing the hands closer to the wall each week.

4. Scapula push-ups: 10 reps for 3 sets. Rest 1 min between sets.

Note: there is no weekly overload for this exercise.

5. Push-ups (elbows in): AMRAP for 2 sets. Rest 2 min between sets

Note: Perform this exercise for as many reps as possible (AMRAP). There is no prescribed overload, but try and increase the total number each week. Make sure you perform the first set to complete failure.

Cool down

Thoracic extension
Straddle stretch
Shoulder extension stretch		1 min
1 min
1 min
Thoracic extension
Straddle stretch
Shoulder extension stretch

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]]> LEG WORKOUT https://baseblocks.com/optional-supp-workout-one-legs-30mins/?utm_source=rss&utm_medium=rss&utm_campaign=optional-supp-workout-one-legs-30mins Sun, 03 May 2020 11:34:06 +0000 https://baseblocks.app/?p=1471 Workout overview Sets Rest 1. Squat jumps 2 1 min 2. Lunges 3 1 min 3. Hip thrusts 3 1 min 4A. Plank4B. Side plank 2 1 min Warm-up (5 min) 1. Knee circles 10 each direction 2. Ankle circles 10 each direction 3. Squat + ext rotation 5 each side 4. Squat pumps 10 […]

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]]> Workout overview
SetsRest
1. Squat jumps21 min
2. Lunges31 min
3. Hip thrusts31 min
4A. Plank
4B. Side plank		21 min

Warm-up (5 min)

1. Knee circles10 each direction
2. Ankle circles10 each direction
3. Squat + ext rotation5 each side
4. Squat pumps10 reps
5. Jumping lunges5 each side
1. Squat jumps: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
67891012
2. Lunges: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
10 ea11 ea12 ea14 ea15 ea16 ea
3. Banded Hip Thrusts: 10 reps for 3sets. Rest 2 min between sets

Note: increase the difficulty each week by adding tension to the band

4. Perform this superset for 2 sets. Rest 1 min after 1B only.
4a. Plank30 sec
4b. Side Plank30 sec

Note: there is no overload for this exercise. Focus on contracting the abs maximally throughout the entire set duration

4A. Plank
4B. Side plank

Cool down

Quad stretch
Straddle and side bend
Forward fold		1 min
1 min
1 min
Quad stretch
Straddle and side bend
Forward fold

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]]> WORKOUT TWO https://baseblocks.com/workout-two-45mins/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-45mins Sat, 02 May 2020 22:46:38 +0000 https://baseblocks.app/?p=1067 Workout overview Sets Rest 1. Isometric tuck hold 3 2 min 2. Pseudo planche push-ups 3 2 min 3. Planche leans (dynamic) 3 2 min 4. Tuck planche slides 3 2 min 5. Dips 2 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles […]

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]]> Workout overview
SetsRest
1. Isometric tuck hold32 min
2. Pseudo planche push-ups32 min
3. Planche leans (dynamic)32 min
4. Tuck planche slides32 min
5. Dips22 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups10 reps
6. Push-ups 10 reps
1. Isomtetric Tuck Hold: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
10 sec12 sec14 sec18 sec22 sec24 sec
2. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8910111214
3. Planche leans (dynamic): 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8910111214
4. Tuck planche slides: 3sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
89108910

Note: increase the intensity by placing the hands closer after you hit 10reps

5. Dips: AMRAP for 2 sets. Rest 2 min between sets.

Note: Perform this exercise for as many reps as possible (AMRAP). There is no prescribed overload, but try and increase the total number each week. Make sure you perform the first set to complete failure.

Cool down

Thoracic extension
Straddle stretch
Shoulder extension stretch		1 min
1 min
1 min
Thoracic extension
Straddle stretch
Shoulder extension stretch

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]]> PULL WORKOUT https://baseblocks.com/optional-supp-workout-two-60mins-pull/?utm_source=rss&utm_medium=rss&utm_campaign=optional-supp-workout-two-60mins-pull Sat, 02 May 2020 11:44:11 +0000 https://baseblocks.app/?p=1474 Workout overview Sets Rest 1. Tuck lever hold 3 2 min 2. L-sit chin-ups 3 2 min 3. Rows 3 2 min 4. Scap pull-ups 3 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Scapula rows 10 reps 5. […]

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]]> Workout overview
SetsRest
1. Tuck lever hold32 min
2. L-sit chin-ups32 min
3. Rows 32 min
4. Scap pull-ups32 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Scapula rows10 reps
5. Scapula pull-ups10 reps
6. Bent-leg rows10 reps
1. Tuck lever hold: 15 sec for 3sets. Rest 2 min between sets.

Note: Overload the exercise by increasing the difficulty of the lever shape

2. L-sit chin-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
5678910
3. Rows: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8910111212
4. Scap pull-ups: 10 reps for 3sets. Rest 2min between sets.

Note: There is no weekly overload for this exercise

Cool down

Shoulder flexion
Straddle and side bend		1 min
1 min
Shoulder flexion
Straddle and side bend

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]]> WORKOUT THREE https://baseblocks.com/workout-three-45mins/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-45mins Fri, 01 May 2020 22:53:23 +0000 https://baseblocks.app/?p=1069 Workout overview Sets Rest 1. Isometric tuck hold 3 2 min 2. Pseudo planche push-ups 3 2 min 3. Planche leans (static) 3 2 min 4. Push-ups 2 2 min 5. Dips 2 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each […]

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]]> Workout overview
SetsRest
1. Isometric tuck hold32 min
2. Pseudo planche push-ups32 min
3. Planche leans (static)32 min
4. Push-ups22 min
5. Dips22 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups10 reps
6. Push-ups 10 reps
1. Isomtetric tuck hold: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
10 sec12 sec14 sec18 sec22 sec24 sec
2. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8910111213
3. Planche leans (static): 30 sec for 3 sets. Rest 2 min between sets.

Note: increase the intensity by placing the hands closer to the wall each week.

4. Push-ups (elbows in): AMRAP for 2 sets. Rest 2 min between sets.

Note: Perform this exercise for as many reps as possible (AMRAP). There is no prescribed overload, but try and increase the total number each week. Make sure you perform the first set to complete failure.

5. Dips: AMRAP for 2 sets. Rest 2 min between sets.

Note: Perform this exercise for as many reps as possible (AMRAP). There is no prescribed overload, but try and increase the total number each week. Make sure you perform the first set to complete failure.

Cool down

Thoracic extension
Straddle stretch
Shoulder extension stretch		1 min
1 min
1 min
Thoracic extension
Straddle stretch
Shoulder extension stretch

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]]> PLANCHE TESTS https://baseblocks.com/post-program-test-3/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-3 Fri, 01 May 2020 00:11:00 +0000 https://baseblocks.app/?p=1483 You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. Tuck planche test Beginner Intermediate <15 sec >15 sec Select your next program based on how you scored.

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]]> You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

Tuck planche test
BeginnerIntermediate
<15 sec>15 sec

Select your next program based on how you scored.

BEGINNER: REPEAT THIS PROGRAM
INTERMEDIATE: START UNLOCKING THE ADVANCED TUCK PLANCHE

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]]>