Planche Lean
The Planche Lean is a straddle planche progression. It begins as a plank, then articulates the protraction of the shoulder blades in order to stabilize the upper body as weight is distributed forward.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Planche Lean
- Begin the planche lean from a straight arm plank.
- 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 (PPT).
- 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 planche lean position.
- Keep a comfortable head position, strong forward lean, and straight body as you hold for time.
- Exercise: Single Arm Plank
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Elevated Planche Lean
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Elevated Surface
