✅ COMO empezar a entrenar FULL PLANCHE si ERES PRINCIPIANTE

In this video, I explain what exercises you can do to start training FULL PLANCHE with the correct technique and progressions. ✅ Example Plank ROUTINE for Beginners: -L-sit to tuck planche, 3 sets x 2-3 reps. Rest: 2-4 minutes between sets. -Tuck planche, 4x1, hold (focus on technique) for 5-15 seconds. Rest: 2-4 minutes between sets. -Lean planche, 3x2, 5-10 seconds each. Rest: 1-3 minutes. -Handstand push-ups, free wall push-ups, or pike push-ups, 3x3-5. Rest: 1-3 minutes. *Optional: Do a basic push-up set (push-ups, dips, etc.), where you can also work on the hollow (which would be protraction + depression = as explained in the video) by doing scapular push-ups or similar exercises. In my case, I try not to train these movements to failure; I usually stick to a few reps or seconds, but without running out of strength (i.e., I try to apply RIR 1-3 depending on my plan and my condition). Also, if I train planks on a Monday, I try to have Tuesday as a front press and Wednesday as a rest, so I can train them together or separately, giving the muscles involved adequate rest. I hope you like the video! 💪🏽 If you want to train with me, contact me here: MY SOCIAL MEDIA 📲 Instagram:   / lukascacheiro   📲 TikTok:   / lukascacheiro   Contact: [email protected]