Planche Exercise Improvement Program
Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.
- Session 1: Every minute for five minutes, three reps of toenail push-up support, then slide forward (sliding surface) to shift shoulders forward of the hands and three second pause.
- Session 2: Every minute for five minutes, 15 seconds planche hold with feet on a band. Use smallest possible band.
- Session 3: Every minute for five minutes, three reps of push-up support with feet on a band, then shift shoulders forward of the hands and three second pause.
- Session 4: In three minutes, accumulate 10 reps of frogstance (head on ground, elbows on knees) into arm extension (toes to ground). In two minutes, practice balancing in a straight arm frogstance position with knees off arms and head off the ground (balancing on hands only). Use band assistance around the waist (low attachment points) if needed.
- Session 5: Take five minutes to accumulate two minutes of straddle planches with the smallest band (around waist, low attachment points) possible.
- Session 6: Every minute for five minutes, complete three slow leg kick backs in to push-up position from frogstance (straight arm, head off ground). Single leg only on the first two reps, both legs on the third rep. Use band assistance around the waist (low attachment points) if needed.
- Session 7: Take five minutes to accumulate two minutes of planches with the smallest band (around waist, low attachment points) possible.
Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.