Shared Routine · Advanced · ~65 minCode: #planche-front-lever-hybrid · 1,420 Imports
Planche + Front Lever Straight-Arm & Weighted Hybrid
Overcoming Gravity Isometric Prilepin static holds paired with heavy Streetlifting Pull-Ups and Dips
Prescribed Exercises & Rest Intervals (5)
Straddle PlancheDURATION
Maintain 180° locked elbows and posterior pelvic tilt on parallettes.
5 sets × 8s HoldRest: 180s
Straddle Front LeverDURATION
Active scapular depression; zero hip pike.
5 sets × 10s HoldRest: 180s
Dip (Weighted)WEIGHT_AND_REPS
Full depth below 90° elbow flexion, explosive lockout.
4 sets × 5 reps @ +50 kgRest: 180s
Pull-Up (Weighted)WEIGHT_AND_REPS
Dead-hang start, chin cleanly over bar.
4 sets × 5 reps @ +40 kgRest: 180s
Pseudo Planche Push-UpBODYWEIGHT_REPS
2-second protracted pause at top of every rep.
3 sets × 10 repsRest: 120s
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