LeverEdge Shoulder Press - 200-220-250-180
Lean Back Cable Lateral - 50-60-70-40
Prime Handle Upright Row - 110-130-150-90
Hang Clean- 95-115-135-75
Cash Out:
Planche Lean x6
Anatomically, the planche lean position helps strengthen the serratus anterior muscles that run alongside your rib cage. These are responsible for protracting your scapula and keeping your entire shoulder girdle healthy and pain-free. Aesthetically, this also means that you will have the ripped and muscular look on the side of your torso, perfect to complement the chiseled pecs, six-pack abs, and bulging biceps on the rest of your "Gymnastic Body."
To set up, begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists out to about 45 degrees, and turn your feet over so you are resting on the top of the foot. Protract your shoulder blades across your back, and "pull" them down to keep them depressed. With all these steps in place, begin to lean forward, striving to get your shoulders forward in front of your hands. Do not pike your hips! You want to shift the bulk of the work into your upper body.
For something that looks relatively simple to the outside observer, there are many important nuances involved in a correct planche lean. Be sure to "choose the path of most resistance" by making these planche leans as hard as possible now, so that your tuck and straddle planche work later becomes as easy as possible. If you are hanging out in a planche lean thinking it is easy and carrying on a conversation with your training partner, then you are either an elite-level gymnast or more than likely you need to go back and make sure you are hitting all the details.
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