Welcome to Calisthenic Movement. My name is Alex. And in today’s video, I will show you how to start training for the planche, as a beginner. The hardest part in the beginning is to get into the tucked planche position. Once you’re able to hold the tucked planche for a bit, you can go on with training the usual progressions. Beside the tucked planche there are the following progressions. The Advanced Tucked Planche. The One Leg Planche. The Straddle Planche. And the Full Planche. We recommend you to the able to hold a progression for at least 30 seconds, before you go on to the next progression. In this video, we are focusing on how you can achieve the ability to hold the tucked planche progression and strengthening. Before you start with the planche training, you will need a minimal basic strength. If you can do more than 30 narrow push-ups, 20 dips and 60 seconds handstand on the wall, you can start with the regularly planche training. To be able to reach the tucked planche position it’s very important that you concentrate on completely straight arms every time you train. Imagine how you push your shoulder blades forward and push with straight arms against the ground. In this way you stabilize your shoulder joints and activate the muscles that are necessary to hold a planche one day. All right. Let’s go to the exercises. A good exercise to start is the Planche Lean. With that you can get closer to the right position step by step. The more you lean forward, the harder this exercise gets. Now your shoulder girdle gets more load, because the shoulder is not right above the wrist but it’s placed in front of them. The Frog-stand and the Advanced Frog-stand are some more good exercises for the beginning. When doing the Frog-stand, your inner thighs are placed onto the elbows, and arms might be bent slightly. When you do the advanced Frog-stand, your arms have to be straight, and you lean your knees against your lower arms. The next exercise is the Straddle-sit. Here you’re also allowed to rest your inner thighs on the arms a bit. As soon as you feel comfortable in this position, you can start trying to lean forward with your upper body and release your thighs from your arms. Another in this time dynamic exercise is the Tucked Planche Swings. Here you go to the tucked planche position by swingings likely into it. When your body gets used to that, you try to eliminate the swing step by step. And perform the movements slower and slower, and more controlled. Finally we show you another exercise from the hand-stand. This exercise is similar to a planche lean. You are in a handstand position with your belly facing the wall and start walking forwards in your hands. When you reach a certain point, you start leaning forward and hold the position. Lean only as much forward as you are able to hold this position for a few seconds. And avoid to fall down after seconds. Integrate 1 – 2 of those exercises into your training to reach a tucked planche. We recommend you to train those exercise at least 3 times a week. Thank you for watching this video. We are happy about your subscriptions and likes. If you have questions, just leave the comment below.