DAY 1 / MONDAY - Planche & Push (Strength Focus)
Focus: Straight-arm push strength and planche development. This day emphasizes lower-rep, high-intensity work for planche and vertical pressing.
Core:
Following the video instructions in highly recommended.
It’s going to get a bit challenging here. Stay focused on form. Start with hollow body hold for beginners.
You can perform L-sits, leg raises, toe-to-bar, or any movement targeting the core by maneuvering the lower body, while hanging on a bar. Hanging on rings is more challenging, however, using a straight bar can help you focus more on core since rings are more unstable.
3×10 Dragon Flags (or progressions) to build core tension needed for straight-body holds. Start with the easiest progression and determine your level where you can confidently perform with proper technique.
If fatigued, do 3×20s hollow body hold instead.
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