Gymnasticbodies

Straddle Planche

The Straddle Planche is a full body exercise possible only with a strong core, glutes, shoulder protraction, and straight arm strength.

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.
Open your hips, keep your knees bent to 90-degrees, and straddle as wide as you can.
Now extend your legs while continuing to straddle wide with both hips open.
Once your legs are completely extended, maintain the position and hold for time.
Be sure your shoulder blades remain strongly depressed and protracted to maximize your leverage.
To keep your hips open and legs extended you must maintain a significant forward lean.