@jacques.calisthenics: Want to build strength for the Planche? ⬇️ Here’s a beginner-friendly workout to start building the necessary foundation! 💪 1️⃣ Scapula Push-Ups Start in a push up position with straight arms. Protract and retract your scapula (shoulder blades) by lowering your chest slightly without bending your elbows. Focus on controlled movements. 2️⃣ Planche Leans From a push up position, shift your body weight forward over your hands. Keep your arms straight and your core engaged, while rounding your upper back. Go as far forward as possible without losing control. 3️⃣ Pseudo Planche Push-Ups Place your hands slightly lower than your chest, closer to your waist. Perform a push-up, keeping your elbows tucked in and your core tight, while keeping your scapula protracted. This shifts more weight onto your arms and shoulders. 4️⃣ Tuck Holds Sit on the floor or use parallettes. Lift into a tuck hold by pushing through your shoulders, engaging your core, and keeping your knees tucked close to your chest. Hold for as long as possible. 👉 Perform 3–4 sets of each exercise for as many controlled reps or seconds as you can. Save this for your next workout and let me know how it goes! 🚀 #calisthenics #planchetraining #planche #plancheworkout #calisthenicsskills #progress #calisthenicsworkout #strength #streetworkout #educational #teaching #workout #freeguide #reels #fyp #viral
