Elite Calisthenics Training Program
DAY 1 / MONDAY - Planche & Push (Strength Focus)

Auxiliary / Prehab

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Focus: Straight-arm push strength and planche development. This day emphasizes lower-rep, high-intensity work for planche and vertical pressing.

  • Auxiliary / Prehab:

    • 3×15 Serratus Anterior Slide-outs (e.g. slide plank or wall protraction push-ups) to strengthen serratus and prevent scapular winging, critical for planche support.

    • 3×15 External Rotation (dumbbell or band) for rotator cuff.

    • Also include 2×10 scapular wall slides focusing on lower traps.

      (These target supporting shoulder musculature to bolster joint stability.)

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