DAY 4 / THURSDAY - Planche & Push (Hypertrophy Focus)
Follow the Planche Isometric exercises from the video or other planche isometric exercises.
Focus: Push muscle hypertrophy, endurance, and continued planche skill practice. This session uses relatively higher volume (moderate intensity) to complement Monday’s heavy work, hitting different rep ranges for comprehensive development.
Skill – Planche Isometrics:
3 sets of planche holds at a slightly easier progression or assistance than Monday, aiming for 10–12 seconds per hold. For example, if Monday was straddle planche 6s, today use a band assist or drop to advanced tuck and aim for longer holds.
Rest: ~2 min. Quality form remains key. These longer hold attempts build static endurance and reinforce form under fatigue.
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