Skill Drill Saturday by Little T Fitness Sponsored by Lebert Fitness - Tuck, Plank Progressions

1)Beast Hold: Hands can be forward facing or slightly turned out and weight leaning past your finger tips. Only points of contact with the floor are your hands and your feet. Shoulders should be protracted and core is tight (sucking belly button to spine) Arms straight the entire time - hold for 30-45 seconds

2)High plank to tuck planche variations: Hands can be forward facing or slightly turned out and weight leaning past your finger tips, and lower body extended into a high plank position. With your shoulder protracted use your core drag your toes in towards your hands so that your knees are close to your chest. You can do 3 variations: keeping both feet on the ground, dragging and picking up one leg up individually, or dragging and lifting both feet off the ground. Arms straight the entire time- 8-10 reps

3)Box assisted tuck planche hold: Can be done on a flat surface like dumbbells or a stacked position on Lebert Fitness pbars. Shoulders should be protracted and core is tight (sucking belly button to spine) Arms straight the entire time - hold for 30-45 seconds

4)Tuck planche negatives: Can be done on a flat surface like dumbbells or a stacked position on Lebert Fitness pbars. Starting at the top of the tuck planche and lower your self down to the bottom of what would be a “tuck planche pushup”. Make sure shoulders stay as protracted as possible and that knees stay tucked close to your chest. x 5-8 reps

Biggest tip: Depending on your wrist mobility you can keep hands straight or slightly turned out. When first learning planche whether its tuck, straddle, or straight you always want to have the fundamentals down such as straight arms, protract shoulders, and a neutral head position. For your core you want to imagine performing an abdominal vacuum that is the best way to think and actively do “belly button to spine”