Planche Lean Hold
Instructions
Setup
Begin in a standard high plank position with your hands placed firmly on the ground, shoulder-width apart or slightly wider.
Ensure your fingers are spread wide to create a stable base, and rotate your elbows forward so that the inner creases face forward.
Execution
Hold your body in a perfectly straight line from head to heels, engaging your core and glutes tightly.
While keeping your arms locked straight, begin to slowly shift your body weight forward by pushing through your shoulders.
As you lean, your shoulders should move ahead of your wrists, increasing the leverage and intensity on your shoulders and core.
Maintain a solid 'hollow body' position: round your upper back slightly (protract your scapula) and tuck your pelvis to keep the core fully engaged.
Hold this forward-leaning position for the desired duration, keeping the breathing controlled throughout the hold.