Скачать или смотреть 3 Month Planche Journey

Female calisthenics athlete Summerfunfitness takes on learning how to tuck planche. Here is her 3 month tucked planche journey.

Mini P-Bars:
https://www.pullup-dip.com/us/push-up...
Discount code: Summerfitness10

Larger P-Bars:
https://lebertfitness.com/en-ca/colle...
Discount: SUMMER

Tucked Planche Workout Sheet:
https://mailchi.mp/7f95e2406f43/tucke...

1. Warm-up

2. Bodyweight Tucked Planche Holds, accumulate 1 min
Beginners: Elevated Tucked L-Sit Holds

3. Weighted Tucked Planche Holds, accumulate 1 min
Beginners: Elevated Tucked Planche Holds

4. Off Wrist Exercises such as front lever holds, legs, z-press. I do 15 sec, 4 sets of tucked front lever holds

Choose between:
5a. Handstand to Straight Arm Planche Negatives
5b. 5 second planche, 5 second tucked planche push ups, 5 seconds planche, 3 tucked planche push ups, 1 second planche, 1 tucked planche push up. 2-3 rounds. Or just 5 reps of tucked planche push up for 4-5 sets.
Beginners: EROM of push ups, or pseudo planche push ups

6.Dragon Flags 10 full reps, then 10 tucked to half lay, 2-3 sets
Beginners: Tucked Dragon flags, just 10 reps.

Original Tucked Planche Workout Sheet:
https://mailchi.mp/fa9032243544/tucke...

How to Dragon Flag:
https://summerfunfitness.com/how-to-d...

0:00 How I started my planche journey
4:11 My training schedule now
5:32 Strengthening the tucked planche
7:30 2nd phase planche workout

Everything you need to start calisthenics:
https://summerfunfitness.com/

Free Calisthenics Workouts:
https://summerfunfitness.com/calisthe...

Follow me on Instagram for unique #calisthenics tips. @summerfunfitness_   / summerfunfitness_  

Vegan Athlete
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