12 week Tuck Planche program

week 1 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Tuck Planche 8s 2 min 5 Handstand down to tuck planche 6s hold 1 rep 1-2 min 5 Tuck Planche 8s 2 min 5
Assisted adv planche 10s 1-2 mins 5 Assisted adv planche 10s 1-2 mins 5 Assisted adv planche 10s 1-2 mins 5
Elevated Planche Lean 30s 1-2 mins 3 Piked push ups (lean forward) 10 reps 1-2 mins 3 Pseudo Planche Push ups 10 reps 1-2 mins 3
Banded Scapula protractions (push up position) medium band 10 reps 1-2 mins 3 Hollow Body rocks 18 reps 1-2 mins 3 Elevated Planche Lean 30s 1-2 mins 3
Hollow Body Holds 30s 1-2 mins 3 Plank protractions 15 reps 1-2 mins 3 Banded Scapula protractions (push up position) medium band 10 reps 1-2 mins 3

week 2 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Tuck Planche 9s 2 min 5 Handstand down to tuck planche hold 6s hold 1 rep 2-3 mins 5 Handstand down to tuck planche hold 8s hold 1 rep 2-3 mins 4
Assisted adv planche 10s 1-2 mins 5 Assisted adv planche 10s 1-2 mins 5 Assisted adv planche 12s 1-2 mins 5
Elevated Planche Lean 30s 1-2 mins 3 Piked push ups (lean forward) 10 reps 1-2 mins 3 Pseudo Planche Push ups 10 reps 1-2 mins 3
Banded Scapula protractions (push up position) medium band 12 reps 1-2 mins 3 Hollow Body rocks 18 reps 1-2 mins 3 Elevated Planche Lean 30s 1-2 mins 3
Hollow Body Hold 30s 1-2 mins 3 Plank Scapula Protractions (5 sec hold during protraction) 8 reps 1-2 mins 3 Banded Scapula protractions (push up position) medium band 10 reps 1-2 mins 3

week 3 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Tuck Planche 7 2 min 7 Handstand down to tuck planche hold 8s hold 1 rep 1-2 mins 5 Handstand down to tuck planche hold 8s hold 1 rep 2-3 mins 5
Assisted adv planche 12s 1-2 mins 5 Assisted adv planche 12s 1-2 mins 5 Assisted adv planche 12s 1-2 mins 5
Elevated Planche Lean Push ups 10 reps 60s 3 Pike push ups ( 3 seconds down) 6 1-2 mins 3 Elevated Planche Lean push ups 10 reps 1-2 mins 3
Banded Scapula protractions (push up position) medium band 12 reps 1-2 mins 3 Planche lean 30s 1-2 mins 3 Pike Push ups 8 reps 1-2 mins 3
Hollow Body Hold 40s 1-2 mins 3 Hollow Body rocks 25 reps 1-2 mins 3 Banded Scapula protractions (push up position) medium band 10 reps 1-2 mins 3

week 4 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Tuck Planche 10s 1-2 5 Handstand down to tuck planche 2 rep 1-2 mins 5 Handstand down to tuck planche 3 reps 2-3 mins 5
Assisted adv planche 13s 1-2 mins 5 Assisted adv planche 13s 1-2 mins 5 Tuck Planche Holds 10s 2-3 mins 3
Elevated Planche Lean Push ups (3 sec down 1 sec hold) 6 reps 60s 3 Pike push ups ( (2 sec pause reps) 6 1-2 mins 3 Assisted adv planche 14s 1-2 mins 5
Pike push ups (4 sec down) 5 reps 1-2 mins 3 Elevated planche lean 30s 1-2 mins 3 Elevated Planche Lean push ups 12 reps 1-2 mins 3
Banded Scapula protractions (push up position) medium band 30s 1-2 mins 3 Hollow Body rocks 25 reps 1-2 mins 3 Banded Scapula protractions (push up position) medium band 15 reps 1-2 mins 3

week 5 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Frog Planche 10s 1-2 mins 5 Frog Planche 10s 1-2 mins 5 frog planche 12s 2-3 5
Tuck Planche raises 5 reps 1-2 mins 3 Hs down to Tuck planche + 3 tuck planche raises 1 rep 2-3 mins 3 Hanstand down to Tuck planche 3 reps 2-3 3
Assisted adv Planche Lean 15s 1-2 mins 5 Elevated planche lean push ups (2 sec down) 8 1-2 mins 3 Assisted adv Planche Lean 16s 1-2 mins 5
Pike push ups (2 sec down 1 sec pause) 5 reps 1-2 mins 3 Assisted adv Planche Lean 15s 1-2 mins 5 Psuedo push ups 12 reps 1-2 mins 3
Psuedo Push ups 12 reps 1-2 mins 3 Hollow Body rocks 28 reps 1-2 mins 3 Single Arm scapula protractons (in push up position) 6 reps 1-2 mins 3
Banded Scapula protractions (push up position) 5 sec hold 6 1-2 mins 3

week 6 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Frog Planche 10s 1-2 mins 3 Hs Down to frog planche hold (8-10s) 1 rep 2-3 mins 5 frog planche 10-12s 1-2 mins 3
hs down to tuck planche + 3 tuck planche raises 1 rep 1-2 mins 3 Tuck Planche raises 5 reps 2-3 mins 3 tuck planche raises 5 reps 1-2 mins 3
Pike push ups 1 sec pause 10 reps 1-2 mins 3 Pike Push ups 10 reps 1-2 mins 3 Pike push ups 1 sec pause 10 reps 1-2 mins 3
Assisted adv Planche Lean 16s 1-2 mins 5 Planche Lean (lean as far as possible) 10s 1-2 mins 5 Single Arm scapula protractons (in push up position) 7 reps 1-2 mins 3
Hollow Body holds 45s 1-2 mins 3 Hollow Body rocks 28 reps 1-2 mins 3 Hollow Body rocks 28 reps 1-2 mins 3

week 7 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Frog Planche raises 5 reps 1-2 mins 5 Hs down to frog planche 3 reps 1-2 mins 3 hs down to frog planche + 4 frog planche presses 1 rep 1-2 mins 3
frog planche hold 8-10s 1-2 mins 3 Frog planche presses 5 reps 1-2 mins 3 Frog planche 8s 1-2 mins 3
Planche lean (lean as far as possible) 10s 60s 3 Elevated Planche lean (lean as far as possible) 10s 60s 3 Pike push ups 1 sec pause 10 reps 1-2 mins 3
Banded scapula protractions (push up positon) 12 reps 1-2 mins 3 Assisted adv Planche Lean 16s 1-2 mins 5 Single Arm scapula protractons (in push up position) 7 reps 1-2 mins 3
Hollow body Hold + rocks 15s hold 15 rocks 2 mins 3 Hollow body Hold + rocks 15s hold 15 rocks 2 mins 3 Hollow body Hold + rocks 15s hold 15 rocks 2 mins 3

Week 8 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Frog Planche presses 5-6 reps 1-2 mins 5 Hs down to frog planche hold 8s 1-2 mins 5 Hs down to frog planche + 5 frog planche presses 1 rep 1-2 mins 4
Frog Planche hold 8-10s 1-2 mins 3 frog planche presses 6 reps 1-2 mins 4 Frog Planche Hold 8s 1-2 mins 4
Assisted adv Planche Lean 16s 1-2 mins 5 Pike push ups (5s down 1 sec pause) 3 reps 1-2 mins 3 Pseudo planche push ups 10 reps 1-2 mins 4
psuedo push ups 10 reps 90s 3 Elevated Planche leans 30s 40s 3 Planche lean one leg lifted of the floor 10s each leg 60s 3
Hollow body Hold + rocks 15s hold 15 rocks 2 mins 3 Hollow body Hold + rocks 15s hold 15 rocks 2 mins 3 Hollow body Hold + rocks 15s hold 15 rocks 2 mins 3
week 9 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
L sit to adv frog attempts 3 reps 2-3 mins 5 L sit to adv frog attempts 3 reps 2-3 mins 5 L sit to adv frog attempts 3 reps 2-3 mins 5
frog planche raises 6-8 reps 2-3 mins 3 Frog Planche raises 6-8 reps 2-3 mins 3 Frog Planche raises 6-8 reps 2-3 mins 3
Assisted adv Planche Lean 15s 1-2 mins 3 Planche lean as far as possible 10s 1-2 mins 5 Elevated Planche lean as far as possible 10s 1-2 mins 3
Planche lean one leg lifted of the floor 10s each leg 60s 3 Pseudo Planche push ups 10 reps 60s 3 Hollow body holds + rocks 12s hold + 12 rocks 1-2 mins 3
Pike Push ups (2 secs pause) 8 reps 60s 3 Hollow body Hold + rocks 20s hold 15 rocks 2 mins 3 Single Arm scapula protractons (in push up position) 8 reps 1-2 mins 3
Hollow body Hold + rocks 20s hold 15 rocks 2 mins 3

Week 10 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
L sit to adv frog attempts 4 reps 2-3 mins 5 L sit to adv frog attempts 4 reps 2-3 mins 5 L sit to adv frog planche attempt 5 reps 2-3 mins 3
frog planche raises 6-8 reps 2-3 mins 3 Frog Planche raises 8 reps 1-2 mins 3 Hs down to adv frog planche attempt max hold 2-3 mins 3
Frog planche holds 10s 1-2 mins 3 Frog Planche holds 10s 1-2 mins 3 Frog Planche holds 10s 1-2 mins 3
Planche lean as far as you can 12s 1-2 mins 3 Elevated Pseudo Planche push ups 12-15 reps 1-2 mins 3 Pike Push ups 10 reps 1-2 3
Pike Push ups (2 sec down 2 secs pause) 8 reps 60s 3 Banded scapula Protractions (push up position) 15 reps 1-2 mins 3 Hollow Body Holds + Rocks 20s + 20 rocks 1-2 mins 3
Hollow Body Holds + Rocks 20s + 20 rocks 1-2 mins 3

weel 11 Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
Hs down to adv frog planche attempt max holds 2-3 mins 3 Hs down to adv frog planche attempt max hold 1-2 mins 4 Adv frog planche attempt max hold 1-2 mins 3
L sit to adv frog attempts 5 reps 2-3 mins 5 L sit to adv frog attempts 5 reps 2-3 mins 5 L sit to adv frog attempts 6 reps 2-3 mins 5
Frog planche raises 8-10 reps 1-2 mins 3 Frog Planche raises 8 reps 1-2 mins 3 Hs down to frog planche + frog planche raises 5-6 reps 1-2 mins 3
Planche lean as far as you can 12s 1-2 mins 3 Elevated Pseudo Planche push ups 12 reps 1-2 mins 3 Pike Push ups 10 reps 1-2 3
Banded scapula Protractions (push up position) 15 reps 1-2 mins 3 Hollow body Hold + rocks 20s + 20 rocks 2 mins 3 Hollow body holds + rocks 12s hold + 12 rocks 1-2 mins 3
Banded scapula Protractions (push up position) 16 reps 1-2 mins 3 Single Arm scapula protractons (in push up position) 8 reps 1-2 mins 3

Monday Reps/seconds Rest Sets Wednesday Reps/seconds Rest Sets Friday Reps/seconds Rest Sets
week 12 Hs down to adv frog planche attempt 1 rep 2-3 mins 3 Hs down to adv frog planche attempt 1 rep 2-3 mins 5 Hs down to adv frog planche attempt 1 rep 2-3 mins 5
hs down to adv frog attempt 1 2-3 mins 3 L sit to adv frog 6 reps 2-3 mins 5 Hs down to adv frog attempts 1 rep 2-3 mins 5
Frog planche raises 8-10 reps 1-2 mins 3 Frog Planche raises 8-10 reps 1-2 mins 3 L sit to adv frog attempts 6 reps 1-2 mins 3
elevated planche lean as far as you can 12s 1-2 mins 3 Pseudo planche push ups 10 reps 1-2 mins 3 Frog planche raises 8 reps 1-2 mins 3
Banded scapula Protractions (push up position) 16 reps 1-2 3 Hollow body Hold + rocks 20s + 20 rocks 2 mins 3 Hollow body holds + rocks 20s + 20 rocks 1-2 mins 3
Banded scapula Protractions (push up position) 18 reps 1-2 mins 3 Single Arm scapula protractons (in push up position) 10 reps 1-2 mins 3