Elevated Planche Lean Bounce
The Elevated Planche Lean Bounce is an exercise that teaches the athlete to engage the core while working scapular protraction. This movement is necessary for stable handstands as well as for holding the chest stable in straddle planche progressions.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals
- Difficulty: Moderate
- Equipment: Elevated Surface
Elevated Planche Lean Bounce
- Begin from a foot-elevated straight arm plank, with your feet placed on a box at approximately shoulder height.
- Ensure that your shoulders are directly above your hands, your elbows are completely straight, and your feet are together.
- Rotate your fingers out approximately 45-degrees and begin to lean forward.
- As your shoulders move in front of your hands, keep constant tension in your glutes and core to maintain a posterior pelvic tilt.
- Lean forward until you can shift your foot position from curled to pointed toes so that you're on the tops of your feet.
- At this point, your hands should be roughly underneath your hips.
- Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
- Also keep your shoulders pressed down, away from your ears (depressed).
- Scapular protraction and depression are essential for maintaining a strong elevated planche lean position.
- From this elevated planche lean start position, bounce your legs up and down on the box.
- As you bounce, keep a comfortable head position, strong forward lean, and straight body.
- As much as possible, initiate each bounce from your upper back and not your hips.
- Repeat for reps.
- Exercise: Elevated Planche Lean
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Moderate
- Equipment: Elevated Surface
- Exercise: Frog Stand
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Triceps
- Difficulty: Moderate
- Equipment: Body Only
