Week 7 VIP plan Ballerina ðŸ©°

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Week 7 VIP plan Ballerina ðŸ©°

Posted by Veena on August 14, 2020 at 10:00 pm

Hi guys! This weeks VIP plan is all about the Ballerina pose I’m sharing 3 new lessons. The Ballerina, Twisted Ballerina and the Roxie spin. Even though you’ll find these lessons in the intermediate section I have options for beginners this week too!

Regardless of level, give the exercises and stretches listed below a try. You’ll see an improvement in your Ballerina pose or if you’re not there yet, you’ll be one step closer to your ballerina goal! ðŸ’œ

BEGINNERS Do 5 but NO MORE than 10 attempts of all pole moves listed 3 times this week.

Pole sit Practice https://www.studioveena.com/lessons/view/5e73a77a-82b0-46ef-bf20-3d16ac110005
Fancy crucifix https://www.studioveena.com/lessons/view/5e7bd534-3e4c-4d9f-8032-2f7cac110005

INTERMEDIATE/ADV Do 5 but NO MORE than 10 attempts of all moves listed 3 times this week.

Ballerina https://www.studioveena.com/lessons/view/5f2c7351-f1d4-4b20-bde2-30a6ac110005
Twisted Ballerina https://www.studioveena.com/lessons/view/5f2c7388-c588-4ef1-9c16-3087ac110005
Roxie spin https://www.studioveena.com/lessons/view/5f2c515c-12dc-47ea-a515-2f76ac110005

Exercises:
Beginners do the exercises and stretches on the same day you train the above moves. This will give you rest days in between Intermediate feel free to mix it up, but listen to your body if you need rest days.
3 sets 10 – 20 reps for all

Torso twists https://www.studioveena.com/lessons/view/5e98d06a-3950-4327-85ea-0a73ac110005
Hip external rotations https://www.studioveena.com/lessons/view/5e9fc015-7898-4785-8513-7349ac110005
Booty lift https://www.studioveena.com/lessons/view/5e98c1f2-e3d8-488f-af0f-0954ac110005
Superman back https://www.studioveena.com/lessons/view/5e98c9e3-b6fc-4b7d-a13a-0a5dac110005

Stretches:
Clock stretch https://www.studioveena.com/lessons/view/52659730-5044-40f2-9e89-382f0ac37250
Reverse shoulder stretch https://www.studioveena.com/lessons/view/548cc678-6f54-43f8-b624-29920a9aa0eb
Adv ballerina stretch https://www.studioveena.com/lessons/view/548cc3f2-2494-4bc1-9989-1d680a9aa0eb
Flow motion lunge https://www.studioveena.com/lessons/view/54048db5-5db8-4ecb-b842-04650a9aa0eb
Stretch for 30 to 60 seconds for all after training.

As always if you have any questions feel free to leave a comment on any lesson and I’ll get back to you ASAP!

Veena replied 1 year, 6 months ago 1 Member · 1 Reply
1 Reply

Veena

Administrator
May 19, 2023 at 11:40 pm

Hi guys! I wanted to add the video version here for my paid members too https://www.studioveena.com/lessons/view/600f0a9a-26c4-4aa7-871e-3166ac110005

Veena