Day 3 Take Off
Think of each new trick I’ve listed as an invitation to just, give it a try. I don’t expect you to achieve tricks that require you to hold your entire body weight right away. Keep with the program and you’ll see improvements in strength!
Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information with any of the related tutorials listed above.
Forward and back scapula 1 Set 8-12 Reps
Pole rows 1 Set 8-12 Reps
Pole push 1 Set 8-12 Reps
Internal shoulder rotation 1 Set 8-12 Reps
External shoulder rotation 1 Set 8-12 Reps
Pole Hold 5 times on both sides
Up and over stretch 3 sets Hold 30 seconds
Over under stretch 3 sets Hold 30 seconds (Do not use the pole at this time)
What should i do in the pole old if i cant even tap my foot let alone lift both feet off the ground
Just hold (work on the position) as best you can. We work on strength to help with the pole hold during this program.
Ok … will do … thanks
Think of every new move that comes up as an introduction to the trick. Not something you should be able to do right away. Make sure your starting with the hands in the right spot..not too low.
day three done as I had the day off work 🙂 am very happy I can do the pole hold still!
Hey that’s a good sign!
What to do when I’m slipping down the pole during the pole holds? I manage to keep position, but my hands are slipping 🙈
Its normal and common. Depends on why they are slipping. Dry hands, Sweaty hands, or oily skin. If any of these are the case then finding the right grip aid will help. If you want help choosing a grip aid let me know. Or it can just be needing to work on strength, which comes in time and we work on this during the program.
I slid down during the pole hold
Haha, yep. Normal
Really enjoying these lessons so far! I use to go to pole class and everything was so rushed with 10+ pupils in each class I never really felt like I was properly progressing or engaging the correct muscles. I’m hoping in a months time I can finally get my feet off the ground
That’s great to hear! Let me know if you ever need any help or have questions 😊
All done day 3!!!!! Pole holds are way harder then i remember them to be…. maybe its cuz i m still sore from day one!!!! hhahaha killer work outs love this program so far, thanks veena!!!!!
Thank you! Keep it up 🎊
Hi Veena. I was just wondering where I could find one of those straps that you use for the stretches? Thanks!
It’s a yoga strap. Most places like Walmart, Target, sporting good stores and fitness shops will have them. You can find them on Amazon too.
Thank you for the fast response!