CONTENT

Here you will find some of my routines from

my 30 days planche progression. Most of
them are similar other not so much. Try it out
and tell us what you think. If you have any
doubt don’t hesitate in contact us by our social
media accounts, that you can find at the end.

30 Days Planche Workouts

Social Media:
▪️ 𝙵𝚊𝚌𝚎𝚋𝚘𝚘𝚔: www.facebook.com/workoutunion.pt

▪️ 𝙸𝚗𝚜𝚝𝚊𝚐𝚛𝚊𝚖: @workoutunion.pt

▪️ 𝚈𝚘𝚞𝚃𝚞𝚋𝚎: www.youtube.com/WorkoutUnionPT

▪️ 𝚆𝚎𝚋𝚜𝚒𝚝𝚎: workoutunionpt.wixsite.com/workoutunion-pt
Routine 1:

Exercise 1:
Straddle Hold Max. time 2-3 sets

Exercise 2:
Straddle Hold + tuck handstand press + 1 repetition 3 sets
swing to l-sit x 5

Exercise 3:
Tuck planche press + negative tuck hold + 3x 1 repetition 3 sets
tuck planche push ups

Exercise 4:
Tuck Planche to Bent arm planche 3x + 5 sec. 1 repetition 3 sets
tuck hold parallettes + 5 sec. hold straight bar

Exercise 5
1 repetition 3 sets
5 semi-tuck planche push ups on straight bar +
5 sec. tuck hold + (on the floor) 5 lean push ups + 5 sec hold lean planche

Exercise 6:
5 lean dips + 10 regular dips 3 sets

Rest:
- 1 minute to 1:30 minute between sets of the exercise
Routine 2:

Exercise 1:
Straddle + Straddle push up + handstand + straddle negative 3 sets

Exercise 2:
Straddle Negative + hold 3 repetitions 3 sets

Exercise 3:
Straddle Press + Negative hold (black band) 2 repetition 3 sets

Exercise 4:
Full Planche Hold + Straddle Hold (black band Max hold 3 sets
on waist)

Exercise 5 :
Tuck planche hold (10 sec.) + lean planche hold (10 sec.) 3 sets

Exercise 6:
10 weighted straight arms raises + 10 sec hold (with 10kg) 2 sets

Rest:
- 1 minute to 1:30 minute between sets of the exercise
Routine 3:

Exercise 1:
Planche sets and tries (having fun)

Exercise 2:
L-sit to Straddle hold 3 repetitions 3 sets

Exercise 3:
Straddle negative + push up + hold (black 3 repetitions 3 sets
band)

Exercise 4:
Supine straddle hold (without band) + hold Max hold 3 sets
with red band + with black band

Exercise 5
Straddle hold (without band) + hold with red 1 repetition 3 sets
band + with black band

Exercise 6:
5 tuck planche push ups + 5 lean push ups + 5 sec lean planche hold 3 sets

Rest:
- 1 minute to 1:30 minute between sets of the exercise
Routine 4:

Exercise 1:
Full planche tries + straddle hold Max. time 2-3 sets

Exercise 2:
Straddle press to handstand (main focus 1 repetition 3 sets
straight arms)

Exercise 3:
Advance tuck negatives + hold 3 repetitions 3 sets

Exercise 4:
Press to handstand + straddle negative + hold 1 repetition 5 sets
(red band)

Exercise 5
2 repetitions 3 sets
Straddle negative + hold (black band)

Rest:
- 1 minute to 1:30 minute between sets of the exercise
Hope you enjoy!

See you next workout!

Extra Stuff You May Like:

(Cheap) Equipments We Most Like:

o Resistance Bands: http://rx.hu/y2ZB
o Rings (without straps): http://rx.hu/gPQG
o Rings (with straps): http://rx.hu/5KJS
o Parallettes: http://rx.hu/t95Z
o Wrist Bands: https://ebay.to/2AyeKPG
o Chalk: https://ebay.to/2sa8sBg
o Foam Roller: https://ebay.to/2LRmGQx
o Massage Ball: https://ebay.to/2F9TvaL
o AB Wheel: https://ebay.to/2C6Z85Y
o Hand Grip Strength: https://ebay.to/2VzzQ9d

Our T-shirts: https://teespring.com/stores/workoutunionpt

Other FREE Routine: https://mailchi.mp/21ccf13d2dd8/freeroutine

SOCIAL MEDIA:

Facebook: /workoutunion.pt
Instagram: @workoutunion.pt
E-mail: workoutunionpt@gmail.com