From ZERO to TUCK PLANCHE in 1 Week | Exercises, Tips and Progression

[@ElwardaKhosha1]

I keep falling on my face

[@Sike123h]

Twist ur body when u feel u falling

[@Nayon-hn2hu]

Try to extend your fingers to create a wider area

[@lioraja9951]

use push up bars ...

[@Mr.Nitesh-nk5zn]

Failures are the small achievements

[@rolex9345]

Yah but i achieved it because of the fear 💀

[@justinwilliam5693]

One the best explained tutorials with realistic progression

[@VitalityFitnessScience]

🙏🏼💪🏼

[@abigjesusfreak2723]

Bro, you're an inspiring, encouraging and very knowledgeable teacher! Thanks for taking the time to make your skills and and knowledge available to us all!

[@VitalityFitnessScience]

Thank you for these kind words - it means a lot to me! 🙏🏼

[@jimvh7557]

I also wondered if there is an age limit to learning all this but the quote ‘we are all different’ really comes into practice here. I think I’m still in a pretty good shape to get there, I just need to practice practice practice!!! After skipping my training for about 3 months I’m back to prove I can still do it 😎 At least I hope 😊 But this video is again amazing. The way you tell your story and cut it all up is great. On my way to the shop now to buy parallettes 😉

[@VitalityFitnessScience]

Thank you a lot Jim for your comment and support. As I told you last time, I am happy to see you back! Dont worry about age and performance, if you stay fit and train regulary and consequently, you can learn anything. Wish you good luck! 😊💪🏼

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@monsieurLDN]

After 67.5 you can forget it!

[@mustafapekmez6363]

Great Job! I really liked your tutorial. This was one the best tutorial video I've seen and I was confident to profit of it. Well done! Thanks.

[@VitalityFitnessScience]

Thank you too for your kind comment - makes me truly happy to read that! 🙏🏼

[@mikediaz9033]

Friend. The planche is simply a lever in Physics. I appreciate your method of education. Do not forget the 3 Axies, for advanced description.

[@nikitamarynich1794]

Gigachad. Keep up the great work.

[@VitalityFitnessScience]

🙏🏼❤️

[@CountPlanes]

This is so cool

[@jorn_hub9364]

I appreciate how one of your books is Can’t Hurt Me. Absolute banger man respect

[@VitalityFitnessScience]

True! One of the best 💪🏼 happy you spotted it

[@johnwoods7526]

Deserving of more views, super likeable and very clear instructions. Thank you for the well made content.

[@VitalityFitnessScience]

Thank you a lot for your kind words - means a lot to me! 🙏🏼

[@carlosalbertosuarez5090]

Excelente bien por la traduccion al Castellano....... 😊

[@VitalityFitnessScience]

Muchos gracias 🙏🏼😊

[@vkyogaholic1472]

Thanks

[@PhxntomMc]

so true this needs 1B views frrrrrrrrrr

[@youyoudada2250]

Great content, one of the best tutorial so far. Thanks for that 😊

[@VitalityFitnessScience]

Much appreciated - big thank you! 🙏🏼

[@MojTrenerNet]

Great progressions! Thanks!

[@VitalityFitnessScience]

My pleasure! Happy you enjoyed it 💪🏼

[@mikemph7779]

Thanks So much !!

[@mateone_1]

Can the nex video be how to learn adv tuck planche? Please.

[@VitalityFitnessScience]

Its on my To-Film list! Wont be next one but definitely in the future.

[@mateone_1]

Thank you!

[@greninja8523]

Nice job brother ... Love from India ... Great and a detailed tutorial ... Really helpful.

[@VitalityFitnessScience]

Thanks brother! Much love back from Germany!

[@everythingmotorsport]

It seems that I needed only right technique to leard tucked planche. Thanks for the advice

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@chanan626]

Its a great and new goal... Thank you for this tutorial..

[@johnnokov2852]

You’re a great teacher

[@VitalityFitnessScience]

Thank you man! 🙏🏼

[@IoniAppelberg]

Great video! Do you have a link to your parallettes? Can't find them on amazon.

[@VitalityFitnessScience]

Unfortunaly not, I tbh dont remember where I bought them 😅

[@adamthomas7052]

love your t-shirt

[@VitalityFitnessScience]

Thanks man, definitely one of my favorites 😄

[@User_ML907]

Very helpful.

[@raelferr]

I'll come back, when i unblock the tuck planche

[@HzaLlll-m2y]

Its been 2 months and he never come back 😔

[@phuchoang8475]

4 months:))​@@HzaLlll-m2y

[@jaywin1101]

The thumbnail accurate af

[@Istanbulcats24]

🎉❤How many times for a day should I practice?

[@VitalityFitnessScience]

3-4 per week. Best, Viktor

[@lepetitzwifteur2574]

thanks for all good video

[@adventures_ofa_dreww]

Maybe someone else asked this already, but whats the trick in alternating between advanced and other frog without picking up your whole lower body or jumping? With either shorts or athletic pants, my knees drag the skin on my arms and is kinda painful. Do you pick legs up one by one like walking, slide, or is there something else I'm missing with the back/core??? Awesome video i took so many notes lol

[@VitalityFitnessScience]

Thanks a lot. Yeah, its actually up to you. You can do one leg after the other, that might be the best in your case. All the best, Viktor

[@stevetegtmejer6393]

Great video, definitely gonna try some of the exercices and find out, which one I like the most to get closer to Tuck planche

[@VitalityFitnessScience]

Thank you my friend! From amazon actually 😅💪🏼

[@Charlies-Welt]

Amazing video man👍

[@VitalityFitnessScience]

Thank you Toni!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@imtuber7439]

Hey its is a good video and can u please give me the link from where u purchased the pushup bars??

[@VitalityFitnessScience]

Thanks man! Sorry, the bars were a present, but they are from amazon

[@levchefshow]

Благодарю мэн. Информативно

[@VitalityFitnessScience]

Большое спасибо! 🙏🏼💪🏼

[@DojKim]

man i can do tucked L sit and L sits but really cant do the tucked planche .. not sure what's the issue. does your elbow have to be completed hyper extended? i think im bit fearful it may put too much pressure on the elbow and was usually taught not to do these growing up working out

[@VitalityFitnessScience]

Yes, if u want it easier, stretch out your arms and elbows completely. Keep bodytension and nithing will happen, dont worry. If u feel u are getting weaker, just stop the exercise, relax and repeat. Good luck!

[@DojKim]

@@VitalityFitnessScience thank you so much!! training has been fun!

[@yqyqyhskddejjhewjwjj4127]

goated shirt

[@ChonkyOwl47]

what equipment is better to learn the tuck planche, parallettes or parallel bars?

[@VitalityFitnessScience]

Both great!

[@Seprons]

Thanks for such a great tutorial. I just have one question: when I get into the easy frog position, I feel like when I lock out my elbows and have my arms fully extended they're just gonna snap at the elbow joint. Is this because of not enough physical preparation or just general fear?

[@VitalityFitnessScience]

Thank you so much my friend! 🙏🏼 I feel the same with this move and planches in general - but its certainly fear. Its very unlikely that u will snap and break your arms (even though it feels like that). I would test the limit step by step - but if it actually hurts, just stop the exercise. Wish you all the best man! Viktor

[@Eycraftee]

I love you bro thank you🥹🥹🥹

[@VitalityFitnessScience]

🙏🏼

[@NOOBTRADER107]

How i fix my low hips tuck planche ?

[@VitalityFitnessScience]

Try supported tuck planches with one or two legs on the ground 💪🏼

[@Zincx6]

Guy is a true male ❤ i seen that book

[@VitalityFitnessScience]

💪🏼

[@TheAwesomeChildhood]

I can push up. But actually, its not easy to do frog exercise... How can I understand that it's possible to move to harder exercise? Feels like learning to fly, you need to fall first, than learn by yourself somehow

[@sunilsohal8466]

Bro is wearing Goku's outfits and is also very strong

[@yomommashaus]

from actual child to man in full maltese in 1 week

[@KanisornSrimunta]

Prayer planche tutorial

[@janpriban2614]

I really dont understand this move. I've been doing bodyweight workouts for 10+ years, can do 40-50 push ups with a 20 kg vest, can do about 40 dips at a 80 kg bw, all with proper form. Yet holding the tuck planche for more than 2 seconds seems impossible. I can hold planche leans with hands at waist level for a minute and probably longer. I just can't figure out where the weak point is. I have straight arms, keep my scapula protracted, yet I can't do it. If anyone has any idea, I would really appreciate an opinion.

[@VitalityFitnessScience]

Thats very interesting. Would love to check your form. Maybe its something with the wrists? Nevertheless good luck with it!

[@caracal82]

Damn and I skipped Frog Stand cause it was becoming too easy. I guess I have to go back to it cause I can't progress the tuck. I can do the tuck on paralettes but not on the ground.

[@VitalityFitnessScience]

Good idea man! Good luck

[@Bear07]

I can't even turn my hands far enough for the pseudo pushups

[@_sherlock_8009]

Goku shirt

[@music4god840]

My arms are ok but it's like my lower body is limp, and I can't get my legs to come up, LOL

[@riddlescom]

Im going to use a band. So I can hold longer. Frog I can do

[@tyt09]

tuck planch is ok but full planches is another level. still triying it but well...😅

[@VitalityFitnessScience]

Good luck man!

[@tyt09]

@@VitalityFitnessScience thanks bro!

[@faxxxu2232]

You deserve million of subscribers the other channel Ang bullshits full of lies so they can gain views unlike your channel straight to the point and informative

[@VitalityFitnessScience]

🙏🏼 big thank you man!

[@faxxxu2232]

@@VitalityFitnessScience doyou have toturial how to advance tuck? I unlock tuck planche recently I want to advance now to advanct tuck

[@CoachKev0731]

Now this is a great tutorial right here. I love the way you flowed from start to finish. The tuck planche is a difficult movement. High level stuff.

[@VitalityFitnessScience]

Much appreciated! Thank you!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@TricoliciSerghei]

Thank you very much!

[@VitalityFitnessScience]

🙏🏼

[@gezzapk]

How does this not have more views?! This is probably one of the best and most logically broken down tuck planche tutorials on KZbin Good job!

[@VitalityFitnessScience]

Man you made my day - thank you so much for your kind words! Means the world to me! 🙏🏼

[@jannhanlim9552]

It's not logical to do it in 1 week.

[@adrianvalenz]

Because this title is pure click bait. It's not realistic for anyone to learn this skill in a week.

[@Hasanthe787]

​@@adrianvalenzit is realistic for someone starting calisthenics, because it's really easy, you just have to have a low body fat percentage, which means you should do a bit of exercise before hand

[@srilee64]

True💯

[@nofood1]

dude, you are a natural teacher!!! explained like you're teaching 5 year olds, nice job!

[@VitalityFitnessScience]

BIG thank you my friend! 🙏🏼

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@lev4392]

Thank you so much! My long term goal is to learn the full planche, and I felt a little stuck trying to figure out how to start. These are all very doable exercises for me to work on! (P.s. I also really appreciate that you acknowledged that people of different genders are interested in calisthenic skills)

[@VitalityFitnessScience]

Makes me happy to hear that! Wish you a great day and good luck with the move!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. #chapletgworkout

[@isr1911]

it's been 6 months bro did you accomplish it?

[@jacobcheadle9503]

how's the progress?

[@diags_1109]

need to know if you gave up or not

[@Bhavyo]

I will train for it. I have seen that the first time from Wim Hof and tried it. I didnt even know how start. I think some of my required muscles are atm not strong enough, but im doing fitness workouts for 2 months now, so im getting closer :-) Good stuff!

[@VitalityFitnessScience]

Big thank you man! Much appreciated and good luck!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. #chapletgworkout

[@iSwearToCod]

1:55 all facts. you have a good mindset.

[@VitalityFitnessScience]

🙏🏼💪🏼

[@kkishork]

Yes yes

[@60SecondCalisthenics]

You crack me up!!! That thumbnail is HILARIOUS. And I love this 0:10 outside moment. 🤣🤣🤣 Your WE ARE ALL DIFFERENT comment is so true. And it is such a big factor in figuring out how you train. Well said my friend. 👏🏽👏🏽👏🏽

[@VitalityFitnessScience]

🤩🙏🏼 thank you so much my friend!! I try my best each and every video! By the way I will respond to your email later, this week was just very stressful and I didnt find time. Hope its not too late to participate! Have a great weekend!

[@Alex-tm4fz]

This is what I've been training for a little while now, so I'm very happy to see this video

[@lioraja9951]

the all together variation at the end is really great... but my push ups bars are too shallow hahha

[@GkzyanLqwk0852]

i go gym and i wanna try this in my rest day can i? is 1 day of training enough to get the move in like 3 or 4 month ?

[@burntjelly4536]

6:58 I do it with a pillow where my head would land

[@VitalityFitnessScience]

Good idea 🤙🏼

[@louiseothello2998]

This is great content and I'm beginning to think that I will actually be able to succeed! I already do a pretty mean L-sit (hands on the floor), an acceptable frog and decent dips. Would you recommend takings days "off" where you don't train for this or is it something that can be trained every day? aaand are there any specific things/differences when training this as a female? Thanks for the video :)

[@VitalityFitnessScience]

Hi Louise! First of all respect that u take on these moves! I would say u can train these moves daily but at the end it depends on how hard u train/intensity! I recommend different muscle groups on different days and variations! Good luck with the moves! Greetings from Freiburg, Germany!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important

[@rema_style]

How to go from zero to full planche for 24 howers. 1. Find X ray spider. 2. Get bitten by it. 3. Get a good sleep. Normal way - 2-5 years of experience working and consistency. And good tutorials like this one.

[@maxrodriguez3178]

I have pain In my hips when i do tuck planche!!?what's the solution!?

[@gabrieljitaru3786]

Have you tried stretching?

[@pardiapang4927]

Kakak minta penjelasan nya ke dalam bahasa Indonesia 🙏🙏🙏

[@KingMajors]

You are the king of mixing humor with science and knowledge and on top of all that.. you practice what you preach ! Keep killing it brother and I love the edits also.

[@VitalityFitnessScience]

Hearing that from a beast like you means everything to me, Majors. Much appreciated!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@Sasuke_ackerman]

Ok i tried the frog and almost landed on my head but my right knee just slammed into the floor and now it hurts like hell but I will still try it

[@VitalityFitnessScience]

Thats the spirit Sasuke 💪🏼

[@lioraja9951]

I am at the last step and yet this is the key transition. I record myself with iphone to check my position. Plus core muscle workout will be very helpful as well. Anyway great video!!

[@VitalityFitnessScience]

Thanks a lot! Much luck & success! 💪🏼

[@GwenTiana]

Dont worry if u fall down? Well i take pillow infront of me

[@lakbayphtv82]

Very nice

[@sekiro_19]

Thanks khabib

[@Aaliyah7777]

Vitality please replie 🙏🙏 I cant raise my hips/back what should i do? I am allready about 7 month or something stuck on this, PLEASE HELP ME 🙏🙏😭😭

[@mabedinia4]

dude i just stop the video did the planche for 5 sec and then hit my head to ground so hard that i have bump on my head right now but hey i did it tnx

[@VitalityFitnessScience]

🤣💪🏼

[@xcalibills]

Man no matter how hard I try I can't keep my elbows locked

[@skd999100]

👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍

[@comandomobile12345]

Muito obrigado está me ajudando bastante na evolução 💪💪💪🇧🇷.

[@VitalityFitnessScience]

Happy it helps! 🙏🏼

[@horacioredigonda5949]

la verdad es que parece un ejercicio sencillo pero cuando lo queres hacer no lo es , hay que tener mucha fuerza en los hombros y brazos

[@jimberlee6257]

I am late to this video but wow! This tutorial is amazing, I stared more than once as you explained important parts like turning hands out, using books, and hard surfaces. Fantastic work, thank you!

[@VitalityFitnessScience]

Thank you a lot for your kind comment - it means a lot to me! 🙏🏼

[@KL0900]

Thank you man, plan on trying out the steps, should shoulders be actively pushed down away from ears?

[@VitalityFitnessScience]

Thank you! Exactly, especially at the highest point. Keep body tension at all times!

[@chapletgymworkout]

Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@mikediaz9033]

Sir, therer is someone exploiting these balance positions, simply Physics. The individual is trying to cash in on an illusion. He challenged another Planche artist, in a planche push up contest. The opponent lost, not because of strength, by technique. The loser was in a incorrect position along the X-Axis, forward of equilibrium, and he didn't apply elbows out extension, Y-Axis( To Much Stress on Elbows).

[@andrescarretero8047]

We migth be different ,but we all love dragon ball👍.

[@VitalityFitnessScience]

100%❤️

[@endmymisery835]

This exactly what I need. Thank you so much

[@ayoubguetari9341]

You have save me

[@andrejk401]

So, pike push ups low tuck frog stance advanced frog stnace with extended arms scalpular push ups pseudo planche push ups

[@VitalityFitnessScience]

Exactly!

[@jofranco6410]

Hi Vitali, I mastered the advanced frog but struggle to move my knees inside and outside. I tend to fall back since my center of gravity change. Any tips?

[@mattluke1111]

💖🧡🤍

[@VaraohGaming]

Yo so I can hold myself for maybe a second, and once I start to move or swing my body forward and backwards it catches me and I fall

[@annetee6567]

Great workout-great tips!! Thanks a lot! There are several points I can start with that connect well with my status quo..

[@VitalityFitnessScience]

Thank you! Happy to read that it was helpful. Best, Viktor

[@pavelvasilache6111]

I m already trying for 2 years exercising especialy for tuck planche around 30 minutes one day on one day off, and no fkin way, also, i am really tall, but, one week?:))

[@dream_chaser2190]

If u put your knees under armpits... U can easily do this exercise.. 😊

[@bullseye3054]

Dang just cuz i could do 50kg dip weight i thought planche would be walk in the park😂😂😂 guess i need some time

[@michaelsantos4692]

Esse video chegou no🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷

[@VitalityFitnessScience]

💪🏼🇩🇪🇧🇷

[@wilhelmhesse1348]

Loving your style of instruction 💯

[@VitalityFitnessScience]

🙏🏼 big thank you!

[@wandering.prince.prajwal]

Happy to know that 720k prople are interested in planche being fit and strong

[@leejohnson197733]

OK I'm going to try this regularly, however for some reason when I try to frog stance my arms bend rather than stay straight arm with elbows locked out?

[@F18techhz]

I can do tuck planche for 5 seconds. with no planche training because of everything else I do, so for me other normal training helped but not vastly as much as this, and I wish I started this sooner. Also, I love the david goggins book! Stay hard son

[@VitalityFitnessScience]

💪🏼 great job mate! You too stay hard and happy new year🔥

[@jaydeveacharya8810]

Beautiful lucky very nice awesome brilliant fabulous fantastic work hard try and try will be successful exercise very nice