Day 4 Level 2
Today is all about Upper body and you’ll focus on moves that take you from the floor, up to standing.
Start with the Shoulder conditioning routine as the warm up. Then work on these 4 “get up” moves. Easy up, Slink up, Spin up, Side sit up. Work on each “up” at least 8 times (4 times per side)
At the end of your up practice finish with Fireman spin practice work on this 8 times as well, that’s 4 times each direction. Try the static and spin pole version if you like. No worries if you don’t get the spin right away, this is just practice! Feel free to do more attempts but limit yourself to no more than 10 tries each side!
End the session with these stretches Overhead stretch, Forearm flexor stretch and Forearm extensor stretch.
Hi Veena, I’ve found difficulty to find the right distance from the pole and the right hight for the knee hook to turn the body to the pole and catch it with the external hand… But I’m keep on practicing.
Ate you talking about the side sit up?
Yes, sorry I’ve forgotten to write it down, I ‘m talking about the side sit up.
Ok, make sure your not too close. The distance will be different for everyone. So yeah, just keep trying different placement.
Thank you very much for your fast answer!!! 🙂
day 4 ✅
I managed the easy up today just! & the fireman so I will concentrate on those 2 this weekend X
Nicely done!
Whew! What a day! Loving all of the sexy ways to get up. I still can only do the first example of the easy up but I’ll keep working at it. The shoulder conditioning routine still burns like hell, but I think that’s a good thing lol. The Side Sit Up…OMG. I cannot do that yet. 😂😂 My fireman spin is lookin’ good, though ðŸ˜
Yeah, that side sit up can take a while to figure out!
Question: for the easy up, is it cheating to put wash clothes below my feet like you suggested beginners do in the sexy leg routine? I tried that today (but not with wash clothes; with sliding core discs I got from Target). It made the easy-up more manageable. I still grunted trying to do it, though.
I also noticed that regardless, I can’t easy-up with my feet the way yours are. My toes have to be on the ground. Otherwise, it’s way harder!
That’s totally fine and a fun idea to use discs or washcloths! For now it’s fine to stay with feet flat on the ground the point of up on the toes is to help discourage jumping into the hold. As long as you’re not jumping it’s no prob 🙂 The easy up can take people a few week or even months to achieve so you’re doing great!
Thank you so much! I’m on the side sit up and I think my legs might be too thick to grip the pole.
Oh the side sit up takes practice, you need to find the sweet spot! If you want to send me a video of you trying (anytime) I can help you trouble shoot.
Ohh! Ok! I’ll try doing that tomorrow. I just finished! I’m so proud of myself for doing everything but that one!!
Great job 💜
That GREAT – I did an easy up on one side – yipeee and then I did a mean firemans !!11!
Yay!!!
Would you say its norma to get quickly fatigued when practicing these moves? I start off quite good and then improve slightly with a couple practice attempts and then suddenly cant do it at all, this being all in the same session- I’m assuming i’ve just fatigued the muscle groups? It’s annoying because I’m enjoying practicing so much! my body cant keep up with my mind 😀
This is the strength based ones like pole climbs and holds or anything involving that. Seems I have a limit of under 10 attempts, which is what you recommend anyway!
Yes, the goal of this day is to push yourself different days. Have different amounts of effort and muscle groups used so it’s perfectly fine to feel like you’re struggling on some days and other days are easy.
Oh man…those side sit ups I can’t do at all 🤣
No worries, usually takes people several sessions. Also, I’ll be doing a knee pit workshop soon, so keep a lookout for that!
Yessss I need that so bad, thank you!
My favorite is the the easy up split grip still. I can definitely see Ive improved.
https://share.snapchat.com/m/9razwxfd?share_id=ZKBZdc52TbKiYSHk1bW9xA&locale=en_US
Fireman spin was fun but I noticed the inside leg I tend to point when i get my foot on the pole. Need to correct that.
https://share.snapchat.com/m/6rzQGrOG?share_id=rg0UEMLVQYyoWEjVIE-Q2A&locale=en_US
The side sit up was the most difficult …ugh but I’ll get it with more practice and strength.
https://share.snapchat.com/m/9Yz4AgFu?share_id=Z_JkitgtQgWVYpmbXM6xMg&locale=en_US
Please feel free to provide any feedback.
Thank you.
Split grip looks good. Does it feel good and comfortable?
Your fireman spin is actually looking quite lovely. The leg position will come with time.
For the set up, that is definitely a tough one and most people don’t get it right away. If you’re looking for more tips on it I offer that in the knee pit grip class. Here’s the link. https://www.studioveena.com/tutorial/knee-pit-grip-class/
Yes the split grip feels comfortable even though it looks weird lol
Thanks about the fireman.
I’ll take a look at the knee grip class for tips bc I could use it. I feel so close to accomplishing it but I’m missing something besides strength 🙃
Thank you again.
I’ll take a look at
Love this program! Even tho I’m squarely in the intermediate level, the beginner program has so much useful conditioning…I’ve tried a lot of online platforms and finally landed at this one bc I need more linear, guided help going from intermediate to more advanced. Your guidance is top tier!
Thank you for your feedback feed! I think the basics are always good to revisit. Please reach out if you have any questions during your journey. 💜
Any tips for the elbow grip? My elbow just does not grip.
Side sit up didn’t happen so I’ll come back to that one.
Yep, here’s a tip for elbow grips video https://www.studioveena.com/tutorial/how-to-grip-with-the-elbows-free-837/