Dips - bodyweight
DB Hex Press - 35lbs
TRX Triceps Extensions*
Box V-Sit Static Hold*
*Superset
Finish with:
TRX Planche Leans
ISO Biceps Holds/Prayer Hold
*Got ONE one-arm chin up. First ever! Success!
“The planche lean on rings. This exercise is totally different from all the exercises for planche you’ve ever done. As all the exerciseleas on rings it requires a lot of strength of muscles-stabilizers but also this exercise is mechanically different and will load your muscles in a different way.
In the regular planche lean you lean forward. When leaning on rings you should move your arms towards your feet. You will see noticeable difference in the level of burden.
⚙️ TECHNIQUE
1. Get into the plank position. Rings should be moved forward, that’s how you will reach additional burden when you move your arms backward.
Keep core stressed, scapulas protracted.
2. Move your arms backward (towards feet). Be careful because burden will increase radically and if careless you can easily fall down. Hold the final position as long as possible.
📝 SETS\REPS
7 sets * max time
💪 MUSCLES INVOLVED
— Front deltoid
— Middle deltoid
— Core muscles
— Serratus
— Muscles stabilizers
— Chest muscles
— (Biceps as well)
❗️LEVEL
This exercise is for intermediate level athletes who mastered tuck planche, elevated planche lean and pseudo push-ups.” - The Calisthenics School
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