Full Planche Fundamentals
💪 The full planche is an isometric exercise that engages all muscles in the body, emphasizing shoulders, lats, biceps, core, lower back, glutes, and chest.
⚠️ Train safely as tendons and ligaments require significantly more time to strengthen and recover compared to muscles.
🪜 Understand that each of the 10 steps is crucial; diligently train all preceding steps to build the necessary strength for progression.

Preparatory Strength Requirements
🎯 Before starting the full planche journey, achieve foundational strength: at least a 10-second L-sit, 25 consecutive push-ups, and 10 consecutive pull-ups with perfect form.
⏱️ Utilize the "every minute on the minute" (EMOM) training technique for new steps to facilitate consistent strength development.

Progression Steps: Foundational Strength & Leans
🏋️‍♀️ Step 1: Straight Arm Dumbbell Flys – Begin with very light weights (e.g., 5 lbs), focusing on maintaining fully locked-out arms; progress to mastering 10 reps of three variations with 10-15 lbs.
🦵 Step 2: Reverse Leg Raises – Strengthen your lower back and glutes for horizontal body support; aim for 15 consecutive reps and a 15-second isometric hold.
🤸 Step 3: Planche Leans – Simulate the planche position with locked-out arms and a rounded "scared cat" back; achieve 10 perfect reps with hands at waistline.
⏱️ Step 4: Planche Lean Holds – Hold the furthest lean position for at least 10 seconds, maintaining straight arms and proper muscle engagement.

Progression Steps: Tuck & Full Planche Development
🔄 Step 5: L-sit to Tuck Planche – Practice transitioning smoothly between these positions with arms locked out; master 7-10 perfect repetitions.
💪 Step 6: Tuck Planche Hold – Hold the tuck planche position for 15-20 seconds with perfect form, as this directly builds strength for the full planche.
➡️ Step 7: L-sit to Full Planche – This is the first full planche position; aim for 5 consecutive repetitions with minimal momentum to solidify the transition.

Advanced Planche Progression
🤸‍♂️ Step 8: Handstand to Full Planche – (Optional but highly recommended) Descend slowly and controlled from a handstand into a full planche to tremendously enhance strength and ability.
⬆️ Step 9: Full Planche Raises – Lean forward and push to lift your feet off the ground; mastering 10 reps of these raises should enable an initial 2-second full planche hold.
⏰ Step 10: Full Planche Hold Training – Practice full planche holds once every two minutes (or one minute) to progressively increase your hold time from 2 seconds to 5, 10 seconds, and beyond.

Key Points & Insights
🤝 Engage all muscles as a cohesive unit and apply tremendous force to maintain the full planche hold, even when appearing still.
🚫 Focus on perfect form by keeping arms straight, rounding your back, and properly engaging your lats to prevent injuries and develop strength efficiently.
📲 Download the Heria Pro app (App Store or Google Play Store) to access this specific routine in the YouTube workout section and other personalized programs.

📸 Video summarized with SummaryTube.com on Jul 13, 2025, 05:01 UTC