Overview
| Program Goal | Advanced tuck planche |
| Delivery Format | Written workouts |
| Experience Level | Tuck planche x 15 secs |
| Program Duration | Six weeks |
| Training Frequency | Three to five per week |
| Equipment | The BaseBlocks Trainer StrongBlocks Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are three planche-specific workouts each week. There are two optional workouts each week (pulling workout and lower body workout).
Planche-specific workouts
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1. Advanced tuck lifts 2. Tuck planche push-ups 3. Tuck planche holds 4. Pseudo planche push-ups 5. Planche leans (dynamic) | 1. Advanced tuck lifts 2. Tuck Planche push-up 3. Advanced tuck w/bands 4.Pseudo planche push-ups 5. Resisted dips | 1. Tuck planche holds 2. Tuck planche push-ups 3. Planche leans (dynamic) 4. Pseudo planche push-ups 5. Resisted dips |
Supplementary workouts (optional)
| Supp Workout One (60 min) | Supp Workout Two (60 min) |
| Leg Day | Push Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s.
| Sunday | Workout One (60 min): Planche |
| Monday | Supp Workout One (60 min): Legs |
| Tuesday | Workout Two (60 min): Planche |
| Wednesday | Supp Workout Two (60 min): Pull |
| Thursday | Workout Three (60 min): Planche |
| Friday | |
| Saturday |
Testing day
The test should reflect the goal of the training program. We’ll be testing the max advanced tuck planche and the tuck planche.
Test one: advanced tuck planche max duration
| Intermediate | Ready for Straddle Planche |
| 0-10 sec | > 15 sec |
Test two: tuck planche max duration
| Beginner | Intermediate |
| < 15 sec | > 15 sec |
Note: If you were unable to hold the tuck planche hold (second test) for over 15 seconds, I recommend you perform my Unlocking the Tuck Planche program first.
Game-changer
It’s worth revising some of the basic concepts we introduced in the previous planche program. While it was intended for beginners, you should continue to think about these key cues when performing all of the exercises in this program.
Straight arms
The isometric planche is a straight-arm exercise. Bending your arms will reduce the difficulty and is considered cheating.
Scapula protraction
Protraction is an anatomical term that means rounding the shoulders by separating the shoulder blades (scapulae). The primary muscle that does this is the serratus anterior.
Posterior pelvic tilt
For most bodyweight exercises we want a flat lower back. Tilting the pelvis posteriorly will flatter then lower back. Think of trying to tuck your tailbone between your legs. The muscles that do this are the abs and glutes.
Hollow body
A hollow-body involves eliminating any arch from the spine. As the natural curvature of the spine involves an arch in the lower back, a posterior pelvic tilt will address this component. Additionally, protraction of the shoulder blades can help accentuate the hollow body aesthetic through the upper back.
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