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 PLANCHE ROUTINE (Intermediate - Advanced)Equipment Required Stretching Routine Warm Up Routine
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MondayTuesdayWednesday ThursdayFridaySaturdaySunday Stretches Repetitions Exercises Repetitions
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Isometic Training Concentric / Eccentric TrainingRecovery DayIsometric Training Concentric / Eccentric TrainingRecovery DayIsometric Training1 x Pull up bar or Pull up stand
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Tucked Planche Static Holds #1 3 sets x 15-20secTucked Planche Press 4 sets x 12reps Tucked Planche Static Holds #13 sets x 15-20secTucked Planche Press 4 sets x 12reps Tucked Planche Static Holds #13 sets x 15-20sec. Toe Reaches ( As far as possible )3sets x 15sec static hold . Scapula Push-ups 1set x 8reps
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1 x Set of Resistance Bands . Shoulder Stretch ( Reach arm across) 3sets x 15sec static holds. Planche leans 1set x 10sec
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Advanced Tucked Planche Static Holds #23 set x 15secPseudo Push Ups 3 sets x 15eps Advanced Tucked Planche Static Holds #23 set x 15secPseudo Push Ups 3 sets x 15reps Advanced Tucked Planche Static Holds #23 set x 15sec. Knee to Chest ( As far as possible )3sets x 10-15sec static holds. Push-ups 1set x 10push-ups
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1 x Bag of Chalk . Cobra stretch ( Slow breathing )2sets x 20sec static holds . Tucked Planche holds 1set x 10sec
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Scapula Push Ups 3 sets x 15reps Scapula Push Ups 3 sets x 15 reps . Butterfly Stretch ( Lean forward )3sets x 10-15sec static holds 
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Single Leg Full Planche Holds #33 set x 12secSingle Leg Full Planche Holds #3 3 set x 12secSingle Leg Full Planche Holds #3 3 set x 12sec1 x Parralettes . Wrist rotations 1set x 30sec 
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Planche Leans 4 sets x 20secPlanche Leans 4 sets x 20sec
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Straddle Planche Holds #42 sets x 10secHandstand - Straddle Planche 1 x till faiilure Straddle Planche Holds #42 sets x 10secHandstand - Straddle Planche 1 x till failure Straddle Planche Holds #42 sets x 10sec
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Full Planche Holds #5 2 sets x 8secHandstand - Full Planche 1 x till failure Full Planche Holds #5 2 sets x 8secHandstand - Full Planche 1 x till failure Full Planche Holds #5 2 sets x 8sec
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Ranked Easiest - Hardest Banded Planche Leans 4 sets x 15sec Ranked Easiest - Hardest Banded Planche Leans 4 sets x 15secRanked Easiest - Hardest
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Exercise tips
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. Use resistance bands to support weight during exercises (Video Demonstrations for all exercises in link below).
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. Lower the resistance on the exercise when you can hold Tucked Planche for 30sec, Advanced Tucked Planche for 25sec, Single leg Full Planche for 25sec, Straddle Planche and Full Planche for 15sec.
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. If joints or tendons are aching or sore I recommend stretching for longer and using wrist wraps. If joints or tendons contiune to ache stop doing exercise until healed.
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. Try doing all exercises on parralettes to start as it is less likely to injure your wrists while performing the exercises
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Link to Video Demonstrations of Exercises
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https://youtube.com/playlist?list=PL620f-wsEe3GS5jTaMQELN5HaaBvTj1zI&si=_jaMJF-YF6vL-_M0
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