Half Straddle Planche Double Leg Extension

The Half Straddle Planche Double Leg Extension is a straddle planche progression that increases load by the extension of the body, both legs at a time. This progression is appropriate when the athlete is very close to a full planche. Expect to work the glutes and shoulder girdle.

• Type Of Exercise: Strength
• Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
• Difficulty: Advanced
• Equipment: Body Only

Half Straddle Planche Double Leg Extension

1. Begin kneeling on all fours with your hands rotated outward approximately 45-degrees.
2. With locked elbows and protracted and depressed shoulders, begin to lean forward.
3. As you lean, allow your feet to lift off the ground and your legs to come apart.
4. Continue angling forward until your hips reach shoulder height.
5. Open your hips, keep your knees bent to 90-degrees, and straddle as wide as you can.
6. Now extend your legs while continuing to straddle wide with both hips open.
7. Pause briefly and return to the half straddle planche.
8. Repeat the double leg extension for reps.
9. Avoid bobbing up and down during the extensions; keep a stable planche position throughout.
10. Be sure your shoulder blades remain strongly depressed and protracted to maximize your leverage.
11. To keep your hips open you must maintain a significant forward lean.

• Exercise: Half Straddle Planche Single Leg Extension
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
• Difficulty: Advanced
• Equipment: Body Only

• Exercise: Straddle Planche
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
• Difficulty: Advanced
• Equipment: Body Only