Planche Progression

Core

This is the Core workout from the Planche Progression plan. It trains Core across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Hollow Rock while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Hollow Rock	3 × 10
Plank	4 × 60
L-Sit Hold	4 × 20
V Up	3 × 10
Dragon Flag	3 × 10
Dead Bug	3 × 10

Other workouts in this plan

PushPullCoreFull Body