Hello
@Philippe Geoffrion
I never worked on the planche, but I got the Front Lever (FL) and Dragon Flag (DF). I guess there are tons of progressions for both moves, but there is what I did:
Front lever:
- Chest pull ups: basically you arch a lot (sort of "banana") and the top position is below your chest. This will work a lot your upper back and upper pulling muscles
What follows is specific for FL, and follows a progression
- Negative tuck planche : (you do a leg raise (knees on your torso), then you put yourself in upside down position (your feet will point to the sky) and you slowly get back to the initial position (as slowly as you can). At some point, you will be able to stop a few seconds while parallel to the ground
- Once you can maintain a tuck planche for 5s, you can do sets of 5-10s. For instance, 5 sets of 5 to 10s with ample rest in between.
- Then, you'll move to "advanced" tuck planche and repeats the two previous steps. An advanced tuck planche is when your thigh are at a 90° angle from your hips.
Then, you'll do a "one leg extended while other is fully tucked" and repeat the two first steps described earlier. Your upper back will really be taxed. Then you can shoot for 3 or 3 sets per side only.
Then, you'll do "one leg extended while the other is tukced at 90°) and repeat the two first steps.
Then, you can work on the straddle FL. You put yourself upside down. Then you slowly lower yourself. At some point, you will be able to stop at parallel level. One here, 5 sets of 5-10s. As time goest by, you'll do it with legs more and more aligned with your upper body.
Assistance moves:
- Heavy barbell rows (sets of 5, heavy).
- Tuck rows (once you get this move).
- Straight arms top down with a resistance band (fixed to a pull up bar) (sets of 5, heavy).
Technique points:
- Always work with :
--> shoulder depression
--> straight arm
--> engaged scapula
Core work:
- Dragon flag progression, one arm one leg planche, extended one arm one leg planche
Dragon flag progession is easy as it follows the exact same logic than the front lever: (tuck, advanced tuck, one leg, etc...)
Hope that helps but feel free to ask
Kind regards,
Pet'