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Preview Planche

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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Nacho Aguirre
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
1K views7 pages

Preview Planche

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.

Uploaded by

Nacho Aguirre
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 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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