4–5 sets of planche hold in your hardest progression for 6–10 seconds each. Example progression: straddle planche on parallettes (or advanced tuck planche if full not yet achieved). Use a resistance band around hips for assistance if needed to hit at least ~6s per hold.
Rest ~2-3 min between sets to fully recover. Focus on form: locked elbows, protracted scapulae, hollow body.
(This trains specific straight-arm strength at the angle needed for planche. Short holds with near-max intensity build maximal strength; long rests ensure quality effort each set).

L-sit Compressions and L-sit drags are essential exercises. Beginners should start with these and move on the pseudo-planche and pseudo-planche push-ups (focusing on scapular protraction).
- Check additional resources for these exercises.

Skill – Planche Isometrics