30-Minutes Planche Workout for Beginners ▪️warm up 7 minutes ▪️main part - protraction practice in front of the mirror: 2 minutes - shoulders elevation- depression: 1 set * 10 reps - straight arms scapula push up: 1 set * 10 reps - planche lean: 4 sets * 10 seconds - push up with scapula protraction: 3 sets * 10 reps - hollow plank raises 3 sets - 15 reps ▪️cool down: 5 minutes #planche #calisthenics | Andry Strong
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In this video we go over the protracted push-up, a fantastic exercise to get used to the shoulder positioning we want to have for the HSPU. In a normal push-up, the scapula is relatively free to move from protraction to retraction to varying degrees. By contrast, in this movement we want to maintain a fixed shoulder position while also getting used to the forward head motion that occurs in the HSPU but not the regular push-up. Even if a handstand push-up is not your end goal, you'll find the pro
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