Questions regarding arch body holds and planche leans

Hey guys i've been following foundation one for awhile now, maybe 2 months, and i have some questions regarding form on the arch body holds and planche leans:

 

1) For arch body holds, are the legs completely together or is it only the heels? I started training with legs only slightly apart and found out it was wrong and trained again, trying to keep both legs together as close as possible. Now i have only managed to keep heels together, having a gap at my thigh area. And it is quite frustrating not progressing with it as i always have cramps when doing those. I have been stuck with the same timing for like weeks. 

 

2) For planche leans, during the lean, it is protracted shoulders right? So do i keep my butt high or do i have to push it down. And also the leg thing. Do i have to keep them together too? Like from the toes all the way to the thigh area.

 

Haha sorry for asking these basic questions

 

And thanks for the answers to come )

1. The heels should be together. Whether your knees touch in this position is largely a matter of your individual body shape. It is important, however, that the knees be fully extended (i.e. straight).

 

2. You absolutely must protract the shoulders in a planche lean. See the video for an example of what this looks like. The butt does raise slightly. Again, your heels should be together, but whether your knees touch will depend on your individual body. 

 

 

For future reference, questions about Foundation belong in the Foundation forum.