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