Beginner Planche Routine (SETS & REPS)
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- čas přidán 15. 06. 2024
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THE ROUTINE:
Pre: First Knuckle Push Up - 10-12r
Pre: Serratus Rock - 10-12r
A: Pike Pull Through - 5x3-5r (2-0-1-3)
B: Planche Push Up - 4x6-8r (3-0-1-1)
C: Downward Dog Press - 3x10-15r (2-2-1-0)
This video shares a beginner planche routine for those wanting to work on this advanced skill. it contains some basic exercise to teach shoulder position and straight arm strength including pike pull throughs, planche push ups and more.
TIME STAMPS:
0:00 Introduction
0:37 Building A Base
1:30 First Knuckle Push UPp
2:15 Serratus Rock
3:48 Pike Pull Through
6:29 Planche Push Up
8:18 Downward Dog Press
9:59 Final Words
MUSIC BY:
www.epidemicsound.com/
See you in the next video! - Jak na to + styl
Full routine in the description! Remember, the planche is built off a solid base. This routine is fun but doesn't replace the basics. Let me know what other bodyweight skills videos you want to see!
Please make an L-sit video, that’d be greatly appreciated! :D
Please make a Front Lever version for this!
+1 for beginner FL video 🤙🏻☺️
Yep L-sit still kicks my butt, even after several years of practice. Rings/paralletes/floor - it never gets easy
Could you do an advanced tuck video?
Thought I was getting somewhere with calisthenics but apparently still at basic. Love to see a FL version of this vid.
Story of my life man lol but it’s all about consistency so gotta just stick with it. I’ve been working a lot on foam rolling and flexibility after my routines because I’m finding mobility getting in the way. I had been working on a muscle up forever but the parks around here are closed so I have no bar to try it out. I’ve got a pull-up bar at the house but I can’t try it on there because it’s mounted on top of the doorway and the wall is in the way. So I ended up hanging rings outside so I could finally see if I weighted pullups have been paying off. Tried the muscle up the other day on the rings and failed at the transition. I don’t know if it’s harder to do it on rings or what but it seems nearly impossible. I ended up just working the transition through negatives and the next day my shoulder was absolutely fucked so I just hung up the muscle up for now and will try it again at a later time. Focusing on front & back lever, handstand, planche and pistol squats. Well damn this ended up being a really long winded comment, my apologies. Beat of luck to you. ✌️
@@plnkfloydian7814 it s harder on the rings
@@plnkfloydian7814 DUDE you're literally me right now. I've been pretty damn consistent on working out my flaws, weakness, imbalances, and gaining strength for a year now. I am a great point but I don't have very many "skills" under my belt. I was heading for ring muscleup and my shoulders AND elbows are just saying nope. I feel I'm getting very close to a bar muscleup and my adv tuck frontlever im getting about 7 sets of 10 seconds. I also underestimated how important stretching and mobility is. With very frequent training you will tighten up really quick as I experienced. I'm spending a lot more time with accessory stuff like band work for external shoulder rotation and rotator cuff health. Also using a heat ball to work the tightest spots like where your pecs attach to the shoulder, rear delt etc. I've begun questioning my progress because of videos like this. I respect that everyone's journey is different but I would like to have SOMETHING to show for all my hard work. 2 weeks into handstand work (terrifying and new to me) and I'm over my initial fear and getting up to 10 seconds off the wall free holds, so I guess that's something. Never giving up. It is a life style. Health and injury free is priority!! Cheers bro
@@Mike-hw5jp I’ve had to put the handstand on hold for now I got it down pretty good but sprained my wrist and I haven’t been able to put pressure on it for months now. Pretty bummed
Lol, I'm all over the place, got a 30 sec back lever and near to have the front but I can't properly HS or HSPU even with the wall. Not talking about weighed PU... 😂
I guess I need to get back to some basics :p
I'd very much appreciate a front lever routine!
Actually the best and most unique planche progression video I’ve seen yet, really excited to do this because I’ve been stuck forever trying to just get my tuck
Videos have been such high-quality content in recent months, thanks Tom!
Love the no-nonsense quality content 👌. Thank you
Thanks from Canada! Your videos have been keeping me motivated through lockdown.
A beginner Front Lever routine would be great. Please make one 🙏
I have been doing this routine for almost 11 weeks now for my push split workout and have made noticeable changes, thank you. Because of this channel I'm able to progress in calisthenics.
Are you able to do planche now??
Exactly what I needed, an actual planche training routine
tom, this is a bloody solid one.
thanks very much, yet again. ;)
kudos from Portugal
Nice video!👌🏼 We would like to see the front lever version as well🤩
Yes please, about the front lever routine video. You are one of the few people who are very clear on the steps to do :D
Great vid! Definitely would appreciate a front lever beginner/improver video too!
Definitely would like a front lever version! Stuck at 3x9 advance tucks for months 😭
We totally want a beginner front lever routine!
Thanks Tom,just what I was looking for,great tutorial
You're incredible at creating something like this. Thanks!
This is the best video I’ve seen so far with such great exercises. What the hell! Subbed and bells on. Cheers mate
Waiting for the front lever routine ! :)
I 100% want it (Front Lever basics) Thanks :D
Really a good rotine man I will definitely try it
yaasssss waiting for this one for so long!
Will definitely try this!
A great videos for learning planche, and practicing, I think I'll give it a try. A similar video for front lever would be awesome. Keep up great work.
Nice, solid, to the point explanation
We love you at the r/bwf.(and the discord server)
keep doing what you're doing. and good luck with your planche.
This is great! Can you consider making a follow along with this routine?
Tanks ! i'm going to implement those exercises into my routine
A front lever routine would be great!
Hi Tom. First of all, I love your video's! High quality material!
Secondly, I'd really appreciate a frontlever routine for beginners! I teach calisthenics to beginners, but I don't know how to start frontlever technique, when they can't do a tuck FL
Needed this one
FL video would be amazing too!! Thanks for the great content
Thanks for the basics bro 😎
The front lever beginner routine to combine with this would be awesome!
Wow Thats great tom!
Please make tutorial for front lever!
this is probably the best routine ive seen for the planche so far
Yesssss for the FL routinee!!! :D
Thanks Tom love the first exercise gonna try it out. Would like a FL routine
Just subscribed notifications bell on!!! Great vid
Thanks for the breakdown and progression. I've been working on C instead of more A.
Morning Tom. Maybe core exercises next. Thank you for the vid. ✌🏾😊🤙🏾💚
Front lever routine please!
Thanks for the clear, concise explanations. Need to work on my basics, for sure. I wish videos like these were around when I was 20, cuz it’s a lot harder to get that muscle memory to stick when you’re pushing 40. 😅 But I’m not giving up!
Beginner FL routine - yes please!
I have to appreciate the great emphasis you place on BUILDING THE BASICS. If you want to stay honest in the fitness world, you have got to preach the BASICS over and over. Those who listen (even though they'll be a small minority) will see the why down the road and they'll be rewarded with gainzzz and, most likely, with an injury-free journey. Keep it up, Tom 💪
Thanks for these - I'm going to try them even though I don't have a goal of achieving a planche. Ideally I'd like to achieve L-sit, and be able to do the planche push ups up and down.
I would love a front lever routine please!
More follow along strength videos please! For lockdown 3.0 lol.
Cheers! Thanks!
A beginner front lever tutorial would be so helpful
I can't do a handstand and I'm just starting out with callisthenics but I'll be plugging this here qnd hopefully, I'll comr back in a few months to tell you all about my success journey.
Amazing
Thanks for this excellent video. Tom, is there a correlation between pushing strength (I assumeit's mostly front delts and serratus) and planche? How much can you OH press right now and how much do you think you'd need to in order to achieve the full hold?
Tom, i recently found your channel (I was looking for front split), and I like your follow alongs a lot. Is your weeklong follow along intended to build the basics for these more specific trainings?
I just started my planche journey and this...video came... what a timing,..😄
Thank you
I just wanna see Tom making more planche videos cause that’s an immortal technique he has achieved with the odds stacked against him let’s go Tom
192 cm..... Much respect man i really appreciate your effort
Hey Tom, great video!
It would be cool if you can do an advanced routine, for people at your level more or less :)
How to embed this routine into the normal workout? Maybe before the main workout or what? Thank you for the great content!
Thanks, good tips! I haven’t benn making progress for a while. Like the pull through. Parallelettes for me (Dupuytrens disease)
Pike pull through has entered my repertoire
Awesome routine! I’d very much like an updated ring exercise routine, maybe even a ring follow along :-)
It would be nice to have a one arm push app beginner routine and another one for the muscleup
Dat FL routine, would be real great Tom, pls
FL routine yes please!!!!
Thankyou bro🙏♥️🇮🇳
Yes pls sir, thx for the help. front lever vid would be appreciated:P
Also, I can do straddle front lever for approx 5sec but I'm not seeing much progress now what would be a good way to progress to full front lever? as always thx for the content:)
You‘re pretty much the Same Body Type as me, so this Video feels as made just for me, what is really great. Trank you for your amazing videos!
just sort of starting a calisthenics journey. have a goal of a really clean pistol squat and one arm push-up this month. gonna try for L-sit to tuck planche next month. really nice content! would love to see the front lever routine. not that I'm anywhere near one haha (edit: I see you got it up, cheers!)
1st knuckle pushup 10-12r
Serratus rock 2 x 10-12r
Pike pull through 3 x 3-5r
Planche push up 4 x 6-8r
Downward dog press 3 x 10-15r
Haven't watched yet, just wanna say the thumbnail is quite eye catching and nice to look at.
I want to learn it and do it where i travel❤
Yes front lever routine please
it's on the list...
Hey Tom, will these movements build a good foundation for the posterior chain. Seems to me the bottom half of the body may need some focus. Any thoughts? Great video by the way. Starting this week 😊
Nice information to know it’s gonna take years to get the planche down as well as front lever both hard an my wrist and feet already are in pain I need some low parrallettes I have a dip set an the middle length parrallettes maybe I should use those instead of the mat
Can you please make a video on using rings
Hey Tom, two years later... have you gotten your planche yet? Thanks for your videos and showing us where you're at in your own journey with this.
hey tom, i just watched ur front lever routine. im thinking of incorporating this in my routine. im gonna have a upper/lower split where i will train them both 2x a week and both on the upper body days. do you think that is a good idea? or do u have a suggestion on how to split them up. i am also looking to build more muscle but i think i will specialize in these for now.
Can you do a tutorial for back lever on rings please?
Video on ulnar nerve compression please
I wanna start with that routine. Should I do skillwork (trying tucked planche holds, etc) before starting the workout or should I have those on different days?
@ 8:07, what's the function of the yoga block? Perhaps a cue to retract the scapula?
Damn you, Tom!!! I have an exam tomorrow morning, but the title forced me to take a break as I am working towards my planche and finding it painfully slow. I will be incorporating Downward Dog Press as haven't heard of that one! Question though, do you think there is a lot of carryover from getting a strong military press or straight arm barbell raise? Would they be more beneficial to work on as you advance through these movements?
Yes and no. Specificity matters but it’s an option is it let’s you overload or squire more volume in a certain range
FL routine would be nice
Can you do one for bar muscle up?
In the workout in the description, what do those numbers in the parenthesis represent? Rest intervals?
How did you get that wrist flexibility? Every time i do planch exercises I have to rotate my hand and still feel hurt
Hello Everyone! I got a question, I train my dips and pull ups with rings. Should I still reach those basis on rings that Tom mentions? Cause I can do around 8-10 ring dips and around 8 ring pull ups
FL routine please
Could you do the pike pull through with rings? Lowered near the ground to start and over time raise them higher?
GOOD MORNING
Tom, do you recommend combining similar movements (eg. horizontal + vertical push) or opposing groups (eg. push+pull) for strength? Speaking in terms of super sets.
antagonistic sets 95% of the time
This is important if someone can answer me in less than 24 hours.
Do I want my shoulder blades far away from ears the entire time or just for specific planche movements ?
How would you mix training planche and handstands?
am i the only one who loves the rings tom wears in his videos? i mean i cant see him wearing any right now but in almost all his videos he wears a ring or 2. tom when will we get similar rings as merch or are there any plans to consider?
I find to preform the tuck is harder to me , any suggestion, please
will having overextended elbows harm my planche perfomance?
How many times per week should someone be doing this routine if they’re doing say HS workout 4x per week and strength 2x per week?