Beginner Planche & Manna Workout | Strengthen Your Core & Shoulders

Looking to build the strength and control needed for the planche and manna? This beginner-friendly follow-along workout with Coach Grace targets the shoulders, core, and glutes, essential for mastering these advanced calisthenics skills.

Workout Overview

This session combines shoulder stability, core engagement, and lower-body strength to create a solid foundation for the planche and manna.

Warm-Up: Prepare Your Wrists & Shoulders

• 60 sec – First Knuckle Push-Up (Fingers Forward)

• 30 sec – First Knuckle Push-Up (Fingers to the Side)

• 30 sec – First Knuckle Push-Up (Fingers Back)

• 30 sec – Back of Hand Push-Up

• 60 sec – Wrist Stretches

• 30 sec – Scapular Push-Up (on Knees)

• 30 sec – Seated Scapular Retraction

Strength Training Sets

3 Rounds:

• 15 sec (R/L) – Single Arm Plank Hold (builds unilateral core stability)

• 30 sec – Prone Straddle Leg Lifts (engages lower abs and hip flexors)

Stretch & Strengthen Your Wrists

• 15 sec – Planche Lean (develops shoulder and wrist endurance)

• 30 sec – Prone Frog Leg Lifts (targets glutes and lower back strength)

Upper Body & Core Conditioning

• 30 sec – Dumbbell Front Raises (shoulder endurance & stability)

• 30 sec – Hollow Holds (choose from tuck, single-leg, or full position)

Cool Down & Flexibility Work

• 30 sec (R/L) – Letter T Stretch (improves shoulder mobility)

• 30 sec (R/L) – Letter Y Stretch (enhances overhead flexibility)

• 30 sec – Wrist Stretch (prevents strain and maintains mobility)

Equipment Needed

• Yoga Mat (for comfort and support during exercises)

• Dumbbells (or alternatives like weighted backpacks or cans of soup)

Why This Workout Works

This beginner-friendly session builds progressive strength for achieving the planche and manna by focusing on shoulder stability, wrist endurance, and core strength. The targeted movements will help you develop the mobility and control needed for long-term calisthenics success.

Continue Your Progress!

Consistency is key! Perform this routine regularly to build strength and endurance for advanced skills.

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