Note: this exercise should be really tough. Try and hold for longer during the hardest point (the advanced tuck). Adding an additional set from week 4 is optional.
2. Tuck planche push-ups: 4 sets with 2 min rest between sets.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
4
5
5
6
6
7
3. Isometric tuck hold: 4 sets with 2 min rest
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
15 sec
15 sec
18 sec
18 sec
20 sec
20 sec
4. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
10
11
12
13
14
15
5. Planche leans (dynamic): 3 sets with 2 min rest
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
8
9
10
11
12
14
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first
Cool-down stretch
Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.
Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.
