ENG Planche Workout Sample - PDF by Andrea Larosa [PDF]

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Planche Workout Sample (ENG) Before reading and putting into practice the exercises and Planche Workout Sample, it is recommended to view the video course. You can find the video course at the following link:

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KEY SYMBOLS: Effort Level (EL): Effort Level refers to the rating of 1-10 and will describe how hard the training is for you. A “6” would be moderate, “9” would be very hard, and “10” is complete muscle failure. The required EL is always the priority. It will always be your responsibility to determine if an exercise is too easy or hard to match desired EL. If it is, please adjust the repetitions or time under tension accordingly. That means if you have to do a repetition less or more to hit the targeted EL, please do.

Supersets (+): Exercises joined together by a “+” must be completed in a superset. This is when multiple exercises are performed back to back with NO rest. Example: 10” Planche Lean + 10 V-Push ups.

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This is a sample of how to alternate the Planche Workouts during the week.

1° and 2° Week: A Day, B Day, A Day.

3° and 4° Week: B Day, A Day, B Day.

5° Week: Do twice “C” Day.

6° and 7° Week: B Day, A Day, B Day.

8 and 9° Week: A Day, B Day, A Day.

10° Week: Rest.

Warning: The exercises indicated in the Planche Workout Sample in the workout days (A, B, C) are just some of the exercises present in the video course, it will then be up to you to choose the most appropriate exercise for your ability, respecting the Effort Level (EL) indicated. Be careful and take a period of proper rest if you feel too much fatigued after a few weeks of training. You have to recover regardless of the recommended schedule. Rest is the most important factor to keep training safely and to not get injury. Remember to warm up properly before start any type of Planche Exercise. The recommended rest between each set is 2’. (you can decrease the rest time between each set to 1.30’ if you already are used to train planche, or when the Planche Workouts will become too easy)

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Here it is a Workout Sample using the exercises showed in the video course.

Planche Workouts Sample (Beginner) A Day EL = 6 Recommended Sets = 4 of each exercise. To train one exercise of the “Propedeutic Exercises Group”. Example: 8-6” Tuck Planche. To train 2 exercises of the “Technical Exercises Group”. Example: 8” High Planche Lean + 8” Planche Lean. To train one exercise of the “Complementary Group Exercises”. Example: 12 Front Delts Raises.

B Day EL = 8 Recommended Sets = 3-4 of each exercise. To train one exercise of the “Technical Exercises Group”. Example: 12” High Planche Lean on Swiss Ball. To train 2 exercises of the “Strengthening Group Exercises”. Example: 8 V-Push ups + 4 Support to Bent Arm Planche.

C Day EL = 6 Recommended Sets = 4-5 of each exercise. To train 2 exercises of the “Complementary Group Exercises”. Example: 10 Front Delts Raises + 10 Maltese Fly To use light weights to get used to the exercises.

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Planche Workouts Sample (Intermediate) A Day EL = 6 Recommended Sets = 4-5 of each exercise. To train one exercise of the “Propedeutic Exercises Group”. Example: 8-6” Advanced Tuck Planche. To train 2 exercises of the “Technical Exercises Group”. Example: 10” Planche Lean + Planche Lean Slides. To train one exercise of the “Complementary Group Exercises”. Example: 8” Bent Arm Planche.

B Day EL = 8 Recommended Sets = 4 of each exercise. To train one exercise of the “Technical Exercises Group”. Example: 8 repetitions of “1 Tuck 1 Leg” Exercise. To train 2 exercises of the “Strengthening Group Exercises”. Example: 5 Handstand Push ups + 8 V-Push ups.

C Day EL = 8 Recommended Sets = 4 of each exercise. To train 3 exercises of the “Complementary Group Exercises”. Example: 6” Bent Arm Planche + 6 Front Delts Raises + 6 Maltese Fly. To use a comfortable weight to respect the Effort Level suggested (EL).

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Planche Workouts Sample (Advanced) A Day EL = 6 Recommended Sets = 4 of each exercise. To train one exercise of the “Propedeutic Exercises Group”. Example: 8-6” One Leg Planche. To train 2 exercises of the “Technical Exercises Group”. Example: 8 repetitions of “1 Tuck 1 Leg” + 8” High Planche Lean on Swiss Ball. To train one exercise of the “Complementary Group Exercises”. Example: 10 Planche Rebounds.

B Day EL = 8 Recommended Sets = 4 of each exercise. To train one exercise of the “Technical Exercises Group”. Example: HS to Full 3 controlled repetitions. To train 2 exercises of the “Strengthening Group Exercises”. Example: 8 Handstand Push ups + 4 Adv.Tuck Planche Push ups.

C Day EL = 9 Recommended Sets = 4-5 of each exercise. To train 3 exercises of the “Complementary Group Exercises”. Example: 8” Bent Arm Planche + 8 Front Delts Raises + 8 Maltese Fly. To use a comfortable weight to respect the Effort Level suggested (EL).

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Exercises Summary Propedeutic Exercises Group: Tuck Planche explained at the minute 2:35 of the video course. Advanced Tuck Planche explained at the minute 3:40 of the video course. One Leg Planche explained at the minute 4:05 of the video course. Straddle Planche explained at the minute 5:05 of the video course. Technical Exercises: Planche Lean explained at the minute 6:25 of the video course. High Planche Lean explained at the minute 8:35 of the video course. High Planche Lean on Swiss Ball explained at the minute 9:05 of the video course. Planche Lean Slides explained at the minute 9:20 of the video course. 1 Frog 1 Leg explained at the minute 10:30 of the video course. 1 Tuck 1 Leg explained at the minute 11:30 of the video course. Tuck to Full explained at the minute 12:06 of the video course. HS to Full explained at the minute 12:38 of the video course. Swing to Planche (Straight Arms) explained at the minute 13:27 of the video course. Strengthening Group Exercises: V-Push ups explained at the minute 14:05 of the video course. Handstand Push ups explained at the minute 15:25 of the video course. Support to Bent Arm Planche explained at the minute 16:00 of the video course. Bent Arm Support to Planche explained at the minute 16:44 of the video course. Planche Push ups explained at the minute 17:15 of the video course. Complementary Group Exercises: Bent Arm Planche explained at the minute 18:28 of the video course. Planche Rebounds explained at the minute 19:22 of the video course. Front Delts Raises explained at the minute 20:05 of the video course and showed at 20:30. Maltese Fly explained at the minute 20:05 of the video course and showed at 21:05.

This workout sample is not designed to, and therefore does not, provide medical advice. All content, including text, images and information, available in this file are for general informational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Please never disregard professional medical advice, or delay in seeking it, because of anything you have read on this workout sample. Andrea L. shall not be held liable for any damage and/or injury caused by the exercises you obtain from this file. If you do not agree with the statements above, then you should not apply any of the exercises, workout and training plans offered by this workout sample. WWW.ANDREALAROSA.FIT

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