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Full Planche
- 1 - Begin in a push-up position with your hands placed slightly wider than shoulder-width apart, fingers pointing forward or slightly outward.
- 2 - Lean your body forward, shifting your center of gravity over your hands while keeping your arms fully extended and locked.
- 3 - Engage your core, glutes, and shoulder protractors maximally to maintain a rigid, hollow body position.
- 4 - Lift your feet and legs completely off the ground so that your entire body is parallel to the floor, supported only by your hands.
- 5 - Keep your legs straight and together, toes pointed, while maintaining a perfectly horizontal body line from head to toe.
- 6 - Hold this position for the desired duration, breathing steadily and maintaining full-body tension throughout.
- 7 - Lower yourself back to the ground in a controlled manner to safely exit the position.
