Day 1 Invert
Start today with a warm up and then you’ll begin training the scapula! But first warm up using the Performance ready warm up.
Perform one set of each exercise as follows:
Forward and back scapula 15 reps
Up and neutral scapula 15 reps
Internal shoulder rotation 15 reps
External shoulder rotation 15 reps
Basic pole climb 2 double pole climb on each side
Pole hold 5 pole holds on each side
Side hold tuck 3 knee tucks on each side
Chair spin 3 chair spin on each side
Back hook spin 3 back hook on each side
Wuhu done 🙂 Is it ok to do the spins on spinning mode?
Static is best, but spin is fine. 😊
Hey Veena, what if my pole is only tall enough for me to climb once? Should I just hook my foot and climb, lower, climb?
Watch the pole climb video and you’ll
See how to double climb on a short pole 😊
Yay day 1 done!
I think I’m finally gonna have the chance to start this program today! Stoked!
Is this only 15 days?
No they’re not all uploaded. 😊
Great set up for the program Veena! Love your specific exercises for inverting and moves to build strength! So awesome!
Thank you 💜
Doing everything on the opposite side was tough, especially the climbs. I’m excited to progress with my invert. I posted a small clip on instagram. For some reason, I can’t upload from my phone to the site.
Tag me in IG!
I did!! 💜💜
Day 1 done! So excited to make this my January workout!
Yay I hope you like it!
Feels good to have a shiny renewed subscription! This is what I’m starting with, since I sort of already half-wrote an invert re-training overhaul. 😀
💫💫
I keep starting this over and over but I am determined, I don’t care how long it takes. I want to invert! Anyone have any suggestions for staying motivated?
Find a buddy to keep you going. Even if it’s onlineasier, you could also try keeping a blog here or sharing a proud moment each session here or on IG. If you share taget me cuz I wanna see 💜
Day 1 done. From the thread, I tried this 7 mos ago. Lol. Hoping to complete this time around
Back on the pole after a bit of a break, feeling super weak but LOVE being back! 😀 x
Welcome back!!
Today’s my first day with the group and I’m going to start here!! Can’t wait to get to know everyone 🙂 Wish me luck!
Welcome!
Thank you! You just saved me a concussion with the tips for low ceiling pole climbs – lol!
I mean, this was not as easy as I thought! I already can invert, but I need to work on pushing the hips UP in that last moment of inversion. So I hope this will help! …Phew, you got me sweating!
Looking for some renewed motivation, so I’m starting the program today! My goals are to invert on the opposite side and just to feel stronger and more secure in my invert. Here goes!
Yes, opposite side this is a great way to work on that! Good luck.
New subscriber at beginner level (completed a level 1 class), I’m so glad to have found your amazing website! I love the detailed tutorials and the exercises! My goal is to be able to invert this fall, however I only have access to a pole once a week due to family, work etc. and I have to travel like an hour back and forth for it. Some exercises probably can be done at home. Any advice how to plan practice in between pole sessions?
Yes, as you mentioned, do your best to find alternative options if you don’t have access to a pole. You can even go to a playground for most of it! Also, if you take a look at what muscle groups are used in a pole exercise you can swap that out for a body weight exercise (found in the exercise section) using the same muscles.
Day one done! I have a pole goal to move up to intermediate pole class in a couple of months, and I think this program is just what I need. Thanks =)
Day one done. I figured get this into the workout im already doing.
Day one done 🙂 Thank you!
And done! Great workout, thanks!
Started this today and I’m so excited to see improvement. I was able to learn the knee hold (!!!) using the video you posted on instagram and immediately flew to your site. Thank you!
Awesome! Looking forward to hearing or seeing your progress!