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  Week 10 Superman VIP plan

  Posted by Veena on November 12, 2020 at 11:41 pm

  Hi guys! 👋

  Week 10 VIP plan is the Superman pole move. I’ve uploaded a brand new lesson teaching you 12 different ways to enter this pose. Even if you’ve just started pole dancing you can give this plan a try because I’ve included no invert entries! You’ll learn static and spinning pole techniques, fun exits and the Superman spin as well. Again don’t worry if you’re new to pole working on the moves and exercises for this week will help you work up to the Superman too!

  Here’s the NEW Superman lesson https://www.studioveena.com/lessons/view/5f865459-ef4c-4a55-90f8-5098ac110005

  Moves for the week:
  Do all moves 3 times per week, leaving a day of rest between.
  Pole sits https://www.studioveena.com/lessons/view/5e73a77a-82b0-46ef-bf20-3d16ac110005

  Basic planks https://www.studioveena.com/lessons/view/5e86115d-9698-458f-8afb-5487ac110005

  These moves will help drive home the idea that tipping one hip down will lock you into place. Try both sides but keep the reps to 10 or less to avoid unnecessary pole burn!

  Exercises and stretches for the week:
  All should be done 3 times per week 10 – 20 reps 2 – 3 sets leaving a day of rest between. Feel free to do these on the same day you train the above pole moves or on the days off from pole.

  Hand and wrist strength routine https://www.studioveena.com/lessons/view/5e7506d9-4224-4491-8439-4bc4ac110005

  Bird dog https://www.studioveena.com/lessons/view/5e98c165-9418-4d0e-ab3a-0987ac110005

  Superman back https://www.studioveena.com/lessons/view/5e98c9e3-b6fc-4b7d-a13a-0a5dac110005

  Cobra stretch https://www.studioveena.com/lessons/view/4de794f2-2bc4-4e78-938c-53a40ac37250

  Shoulder clock stretch https://www.studioveena.com/lessons/view/52659730-5044-40f2-9e89-382f0ac37250

  If you have any questions don’t hesitate to leave a comment or question on any lesson!

  

  Veena replied 3 years, 6 months ago 4 Members · 6 Replies
• 6 Replies

• 

  Corrie

  Member

  November 13, 2020 at 9:09 pm

  YAY! My only superman has been from the floor but I really want to start working on it again!

  (Also, that graphic is adorable)

• 

  Veena

  Administrator

  November 14, 2020 at 1:21 am

  Thanks Corrie! I’ve got a little comic series I’ve done and I’ll be sharing them on IG and FB

• 

  Corrie

  Member

  November 14, 2020 at 4:11 am

  Can’t wait to see! 🙂

• 

  Dadgirl21

  Member

  November 14, 2020 at 9:22 pm

  I want to try this.

• 

  Phoenix fire bird

  Member

  November 16, 2020 at 10:51 am

  I am soooo excited to give this a try!!! Especially as only just getting back into pole and finally getting my x-stage:-D Eeeeek! Thank you Veena! xxx

• 

  Veena

  Administrator

  May 14, 2021 at 8:03 pm

  Don’t forget, the video format is now here! https://www.studioveena.com/lessons/view/60173584-ae40-4d87-86eb-6d6bac110005

  All lessons I’ve listed are placed below the main video for easy use. Enjoy!

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