free tutorial workouts

straddle planche training beginner to advanced drills 

full planche training beginner to advanced drills 


MALTESE WORKOUT 1 full training sets and reps

⬆️Do three workouts per week. Never train the same muscle group two days in a row or two workouts in a day. Wait one day before doing your next gives your body time to recover and get stronger so you can push heavier next workout. ⬆️I train Monday, Wednesday and Friday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday.
⬆️Start light so your body can get used , pressing in, proper form, start with 50% which means don't add any weights.

If you’ve never done these exercises before, then start with the lower weight by hanging weights to the rings. This way you can practice proper form. ⬆️5×5 means you do five sets of five reps with the same weight. maltese Press to full planche five times, , and rest 90 seconds. Then do it for five reps again. Repeat until you’ve done five sets of five (5×5). Then move to the next exercise.

⬆️3 sets of Maltese hold for 10 second on the machine with the same weight you have used on the previous sets! Don't worry if it feel too easy you will need to add weights every workouts.focus on the form! ⬆️Then move to Maltese on floor again 3 set X 10 seconds hold choose a weights that allows you to complete the 3 sets with a proper form
Finish up with 4 x15 fly press

Increase the weight every workout on each exercise only if you have successfully completed all the sets! Add 2,5kg/5lb on those exercises.
The first weeks will feel easy. But the weight will increase fast.
⬆️Your goal is to add weight every workout for as long as you can. You won’t be able to do this forever. Eventually you’ll struggle to get five reps and fail!then you need to change strategies!
Your results depend on your age, gender, weight, technique, nutrition, sleep,          this method can be used for any skill you wish to improve.