- What's up it's Osvaldo Lugones
and welcome back to another THENX video.
Today I'm going to show you some tips
That got me learning learning the full blanche.
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- When it comes to full planche
there is three main things that helped me in the beginning:
the straight arm strength, the core strength,
and the pushing from the waistline.
Mastering these three things and combining them
allow me to get the full planche
and probably will help you too.
For beginners probably the hardest part
is going to be the straight arm strength.
Even for those beginning that have a strong core
and pushing strength may be the first time
training straight arm strength.
Next thing that I work on
was the waistline pushing strength.
Most beginners haven't trained their triceps and shoulders
in this position that is required for the full planche.
And last is going to be developing a strong core
allowing you to hold your body
in a horizontal position with your feet off the ground.
So for today's workout
we'll directly incorporate these three aspects
from the full planche.
Now to properly follow along with this workout
download the THENX app in the app store
or Google play store.
Go to YouTube Workout Session and find today's workout.
Once you're there you're ready
to start this routine with me.
First, we're going to be working on a straight arm strength
with the first exercise planche leans.
Let's do it for 10 times. Go for it.
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- All right, there we have it.
- The important thing about this exercise is to
have your elbows locked out and lean forward as much
as you can without bending your arms.
Moving on to our next exercise
we're going to have tuck planche hold three times
for as long as you can without breaking form.
And remember to give your elbows locked out. Let's do it.
Forward.
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You get tired, go down. One more again.
Again, you can go down. And so on.
- Alright, just like the first exercise
you want to keep your arms straight
and lean forward while pushing off the ground.
This is the first exercise that require lift
your entire body off the ground only
using your straight arm strength.
Moving on to our waistline pushing strength
we have pseudo push up hold.
We're going to do a two times max hold. Let's do it.
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For this one you're gonna lean as much as you can,
bend your elbows, pseudo pushup position,
and just hold it there.
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All right. One second.
Let's do it again. Go for it.
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- There you go.
Now for this exercise, you want to make sure
that you place your hands at your waistline and push enough
so you can hold that position for a longer period of time.
Moving on to our last exercise of the
waistline pushing strengths
it's gonna be pseudo planche pushups.
I'm going to go for 10 but you can go for max.
Let's go for it.
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All right, there we have it.
If you guys noticed my hand was at the waistline
at the top and at the bottom of every single rep
and that's what you really want
to make sure that you're doing.
All right, moving on to the core strength
we have 90 degree holD toe taps, let's go for max hold.
Forward
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- All right, there we have it.
In this exercise in the beginning, you make tap really fast
but eventually as you develop the strength
you're going to be tapping slower and slower.
All right, moving on to our next exercise.
We have 90 degree hold. Let's do it for three times.
I'm going to be doing a five seconds each
but you can do it for as long as you can. Let's go for it.
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One.
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All right.
These exercises is very important for your core
because it can allow you to lift your legs
off the ground and hold that horizontal position.
All right, moving on to the last exercise,
it's going to be a combination of these three aspects.
Straight arm strength, core strength
and waistline pushing strength.
And the exercise is going to be tuck planche to 90 degree.
I'm going to go for ten
but you can go for as much as you can.
Let's do it.
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- All right. That was the workout for today.
If you enjoyed this video, smash that like button
and share with a friend
that's trying to learn the full planche.
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With that said, thank you so much guys.
See you next time.
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