Kelvin Week 10 program
MONDAY - Planche push Day
1. 3 reps tuck pushups
2. 5 reps planche lean pushups on floor
3. 5 reps feet elevated 90 degree raises (stay protracted, sucking the core and
chest in as you lean and use parallettes)
4. 3 reps straddle adv tuck feet raises with band on hips on elevated surface (lean
forward and raise feet off and then drop feet back to elevated surface) use 2
bands
5. 5 reps straddle pike to lean + slide feet into tuck + extend feet into planche lean
(lean as far as you can into the straddle without losing form and then raise into
tuck planche)
6. 5 reps pike to lean + slide feet in tuck n out (knees to chest lifting feet off, focus
on depressing shoulders and extending down through the knees slowly)
7. Pike to lean slide into tuck max hold (don’t raise the butt keep low level but
maintain protraction and depression)
8. 10 reps depression/elevation with the scapulas in elbow plank (only scapula
movement keep stomach core and chest sucked in)
Front lever
1. Front lever negative + max hold (stop at whatever angle you can hold for a few
seconds)
2. 5 reps full front lever raises
3. Straddle front lever max hold
4. Half lay raise + max hold
5. Max hold low angle front lever
TUESDAY - Planche negative day
Rest 2-4 min 3 sets each
1. Box drill: 3 reps straddle planche negative + 3s hold (focus on squeezing the
glutes and driving the hips down while maintaining protraction, try to eliminate
the pike)
2. Box drill: 5 reps tuck to super straddle adv tuck extensions with band if too hard
(focus on elevating through the core and keeping same level in hips as you
extend)
3. 3 reps partial straddle negative + press ( negative down half and then press back
up)
4. 3 reps partial negative + max hold (stop at the angle where you feet are about
to fall)
5. 3 reps straddle negative + 3s hold with bands around hips
6. 3 reps lsit swing to tuck press on pbars
7. 10 reps pike raises on pbar
WEDNESDAY - Rest day
THURSDAY - Front lever day
3 sets rest 1-2 min
1. 10 reps hanging chest retractions
2. Front lever raise + max hold
3. Front lever negative + max hold (straddle when you can hold full anymore)
4. Max straddle hold
5. 5 reps straddle front raises to flat position
6. Half lay max hold
7. 5 reps half lay raises
8. 3 reps lsit to straddle thrust
9. Max adv tuck pullups
FRIDAY - Planche hold day
2-4 min rest 3 sets
1. 30s Handstand on wall (focus on extending the shoulder up and by the ears)
2. 5 reps handstand walkout
3. 5 reps handstand pushups against wall (stomach facing wall)
4. 5 reps Tuck to straddle adv tuck extensions with 2 bands on hips or purple band
(fast in n out little range of motion)
5. 5 reps lean into straddle adv tuck + push back (bands on hips, use heavier band
so you can raise into higher elevation )
6. 5 reps feet elevated straddle adv tuck feet raises/bounces (bounces if the raises
are too hard and use 2 bands or purple band)
7. 5 reps lean into tuck + slide feet into planche lean (try to extend knees as slow
as you can without losing form)
8. 5 reps pike to lean + pushup + retraction/protraction
SATURDAY - Rest day
SUNDAY - Planche/Front lever day
Rest 2-4min in between repeat 3 times
1. 3-5s hold Adv tuck with 2 bands on hips or one heavier band + push back
( focusing on elevation and staying protracted)
2. 3 reps tuck to straddle adv tuck pulse 2 band on hips
3. 5 reps adv tuck feet raises feet elevated with 2 bands on hips
4. 5 reps press into tuck from floor (no bands)
5. 30s Planche lean feet elevated straight bar (focus on form, keeping elevation
and arms straight, butt squeezed, hips driving down)
6. Box drill - 3 reps straddle negative
7. Box drill - tuck extension into straddle adv tuck hold
8. 10 reps retraction to protraction band around back
Front lever
1. Max hold front lever attempt from raise (use very light band if needed)
2. Max adv tuck touch lever (keep holding even though hips don’t touch)
3. Max adv tuck pullups with band around hips
4. 5 reps front lever negatives (go as slow as you can)
5. 5 reps front lever raises (squeezing butt and driving hips up)
6. 3 reps half lay raise + 2s hold
7. Max hold super adv tuck (extend knees out as far as you can without dropping
the hips, extend knees higher to make it easier)
