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Week 2 Plan Kelvin

The document outlines a week-long training plan for Kelvin focusing on planche and front lever exercises. Each day includes specific sets and repetitions for various strength and skill-building exercises, with designated rest days and recovery practices. The plan emphasizes progressive overload and incorporates the use of bands for assistance in certain movements.

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soetjust
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22 views2 pages

Week 2 Plan Kelvin

The document outlines a week-long training plan for Kelvin focusing on planche and front lever exercises. Each day includes specific sets and repetitions for various strength and skill-building exercises, with designated rest days and recovery practices. The plan emphasizes progressive overload and incorporates the use of bands for assistance in certain movements.

Uploaded by

soetjust
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 2 plan Kelvin

MONDAY - planche day

Rest 60 seconds after each exercise


4 sets of each
1. 5 reps pushup position elevation to depression
2. 3 reps handstand into tuck on wall
3. 5 reps tuck hold to planche lean ( hold each for 2s)
4. Feet on chair straight bar supinated grip lean 15 s
5. 5-10 second wide planche lean on floor + 5-10 second regular planche lean

TUESDAY - reps day

3 sets each
Front lever -

1. 5 reps tuck pull-ups with ankle weights


2. 5 reps Toes to bar > negative all the way down slow
3. 5 reps full front lever raise all the way up
4. 5 reps pike lever pull ups
5. 5 reps front lever ice cream makers (slow and controlled)
6. 5 pullups > advanced tuck front lever > 5 pull-ups > advanced tuck front lever

3 sets each
Planche
1. 5 reps regular pushups 3 pauses on way down 3 pauses on way up
2. 5 reps Wall walkout with pushup
3. 6-8 reps advanced tuck pushups with feet on chair
4. 3 reps 90 degree handstand pushup until chest touches floor
5. Hollow dips on straight bar 4-8 reps
6. Max tuck planche pushups with ankle weights

WEDNESDAY - rest day

Run at least 1 mile


One arm handstand wall practice
Use foam roller and a ball for 5 min at a time 3 times a day

THURSDAY - front lever

1. 5 reps advanced tuck pulse extension to full front lever back to advanced tuck
2. 5 reps full front lever negative
3. 5 reps Lsit to raise straddle front lever back to lsit
4. 5 reps pike front lever pull-ups
5. Max tuck front lever pull-ups with ankle weights
6. Planche lean different grips circuit - 15 sec each grip - diamond, regular, wide,
Maltese 1-3 sets no rest in between grips

FRIDAY - planche day

Rest 60-90 in between repeat 4 times

1. 3 reps tuck planche negative


2. 5 reps tuck with feet on chair protraction/retractions
3. 3 reps high tuck planche to push back to feet
4. 3 reps high tuck planche negative to flat tuck planche
5. 5 reps pike to lean into tuck (slide feet slowly into tuck)

Front lever holds with bands:


1. 20 second hold full front lever (start with lightest band and go up to heaviest one
you have and that’s how many sets you do)
2. Front lever touch with bands 10 seconds hold
3. Adv tuck front lever touch

SATURDAY - rest day

SUNDAY - planche day with bands


3-5 sets of each exercise

1. 5 reps Tuck extension to advanced tuck


2. 5 reps tuck pushups
3. 3 reps lean into adv tuck
4. 5 reps tuck planche pulses (keep hollow push through shoulders)
5. 6-8 reps hollow body banded planche raises overhead
6. 6-8 reps standing band on feet raises overhead with straight arms (supinated
palms facing up)

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