Is this advance frog ok?

Hi

It's my first post so i introduce myslef a little. March last year i had small accident and i broke my ACL. In June my knee was fixed and then i started my rehab. and recovery. My new knee is still bit weaker than the healthy one and range of movement is bit smaller as well. During rehab time i was looking for good exercieses and i found this forum and great publications of Coach Sommer. Now i'm on my path to achive planche

So far i have achived advance frog. If you can give some constructive advices would be nice. Link to frog stand is below.

I have also question about planche leans. When i do them my hips are higher than shoulders. Is it because i don't lean enough or it is problem with hips flexibility?

Regards

Hi Greg,

You have definitely arrived at the right place if you wan to learn planche. The best advice I can give you that will help you achieve your goal is to purchase the Foundation series and start consistently working through the progressions.

Not only will you get to learn planche but you will also round out your physical abilities by learning the six other Foundational exercises. You will also get access to some excellent exercises that could aid in improving the strength and range of motion of your knee. 

In regards to the video you have submitted you need more protraction in your shoulders. The correct positioning and strengthening of the shoulders is reinforced in the early progressions of the Foundation series. It can be challenging to make corrections to technique if you are working an exercise that is near your limit strength. Sometimes the fastest way to move forward can be to move back a few steps and make sure your basics are rock solid.

Your hips should not be higher than your shoulders when performing a planche lean. Without seeing a video it is difficult to say what is causing this, most likely it will be caused by an anterior pelvic tilt and some piking at the hips.

Again if your really serious about achieving a planche there is no more comprehensive system available than the Foundation courses. 

Good luck in your rehabilitation and your training journey. 

Hi Darin

Thanks for reply and points which i have to correct. I agree that my protraction needs to improve. I started with planche progress two weeks ago. Before i had been focused on legs mostly with some push ups and pull ups. Now is time for something more challanging  

Regarding my planche leans. First photo is taken on the begening of the lean and next one after few seconds when it was imposible to hold. Any suggestions, corrections are more than welcome.

Hi Greg,

The first position looks pretty good. Again the protraction could be a little better. In the second position you have a significant break in your body alignment, rather than leaning forward it looks as though you have broken at your hips you must work to tuck your pelvis under and maintain a posterior pelvic tilt while leaning as far forward as you can.

Look forward to seeing your progress.

Well noted Darin. I've just found in Handstand One how to work on pelvic tilts. I will add these exercises to my workouts.

Hi Greg,

Please feel free to submit your form check for pelvic tilt - look forward to following your progress on this!

I found today that if i support my knees below elbows is easier to hold advance frog. Is it cheating to do like this? I found also that with knees below elbows i can more concentrate on protraction.

Hi Greg,

I suggest keeping your knees at elbow height. If you are having difficulties with maintaining protraction it is worth looking into the Foundation Series. Proper form for all frog stand progressions is demonstrated in the exercise videos from Foundation Two. Foundation One fully prepares you to hold correct positions in those progressions.

Week ago i hold advance frog for 15seconds one rep. with not the best form.

Today i hold advance frog: 20s, 20s, 18s, 14s and 20s. Form also not the best but not so shaking like week ago and i can concentrate more on protraction now. Knees on elbows. I can see progress and that is most important.

There is something more what i learnt during this week  

Strength is coming

Hi Greg, 

I don't suggest training back levers until the Foundation Series has been completed. It is not a beginner exercise and you risk injury in doing so. If you do still perform them, be sure palms are down in the lever (the opposite of what is shown in the video). This will be more stable for your shoulders. 

On 14/02/2017 at 3:51 AM, Darin Phoenix said:

Sometimes the fastest way to move forward can be to move back a few steps and make sure your basics are rock solid.

Hi Greg

About 3 years ago I started training planche starting with tuck. I manages to reach around 40 seconds and 5 second adv tuck but for some reason could not advance from this. I also achieved a 10 second back lever but each second I held it felt brutal. I had really slow progression was also plagued with injury so was on and off training for 2 years.

About 6 months ago I found the foundation 1 course and haven't looked back. I now understand why my progression was so slow and why I had so many injuries. 

It's hard to take on board but you realise the frog stand and tuck planche are to advanced to start on. There are many step to condition your body and build you up to these holds. I am 100% confident that if you commit to these you will advance much quicker when reaching the tuck holds plus i'm sure they will feel more natural (if that makes sense)

I highly recommend the foundation 1 course, The price did put me off at first but it is worth every penny! . 

I have no doubts that Fundation courses are great. There are two things which hold me to buy. Soon my son will be born - end of April - it can happen that I will need to stop training and take care for family.At least for while. Second issue is that I'm seaman and as I understand courses are online. So I need very good internet connection to send my progress and to receive videos from coaches. Sometimes at sea it is simply imposible to have it. Only now I'm lucky because vessel is in shipyard and after duty I can do workouts and have good shore connection.

After Everett suggestion I stopped with BL exercises.

Hi Greg, 

The workouts in Foundation are not too long and you don't need much equipment which makes it easy to complete the workouts at home. 

I travel a lot and sometimes the internet connection happens to be bad. I usually take notes for my workouts, this way I can complete my workouts even when I don't have access to internet  

As Garry stated, going back refining the basics can save you a lot of time in the long run and also unnecessary injuries. 

5th week passed. Guess is time to slow down a little in 6th week. Today results adv. frog: 10s and 4x 20s. Form as on picture during all 5 sets. What do you think? Is something what shall be corrected? Hips down or lean more?

Regards

That looks pretty damn good!