Open Planche Single Leg Extension
The Open Planche Single Leg Extension is a straddle planche progression. It strengthens the shoulder girdle and stabilizes the upper body, allowing the athlete to gradually work toward the load of both extended legs against the fulcrum of the hold.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
Open Planche Single Leg Extension
- Begin kneeling on all fours with your hands rotated outward approximately 45-degrees.
- With locked elbows and protracted and depressed shoulders, begin to lean forward.
- As you lean, allow your feet to lift off the ground and your legs to come apart.
- Continue angling forward until your hips reach shoulder height. Spread your legs apart until your knees are just outside of your elbows (keep them bent to 90-degrees).
- Now extend your right leg completely, pause briefly, and return to the open planche.
- Switch sides and continue to alternate for reps.
- Avoid bobbing up and down during the leg extensions; keep a stable open planche position throughout.
- Keep your shoulder blades strongly depressed and protracted to maximize your leverage.
- Exercise: Bent Arm Straddle Planche Single Leg Hold
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Bent Arm Straddle Planche
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
