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What’s your favorite warm up before pole?
What is your favorite warm up that you do before you pole?
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15 Replies
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I like to roll my shoulders and loosen up my body by holding a squat and circling hips. I do jumping jacks in between and just prance around my pole room and living room. Sometimes I get my two dogs excited and jump around with them. Lol!
Thats just what I do. Body rolls are in every single warm up of mine too. -
I do jumping jacks, arm circles and then freestyle dance a bit. 🙂
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Althea Austin DVD’s or Turbo Fire HIIT’s.
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I dance! I do some low-stress free dancing, with just very simple spins (front hook, fireman, usually) and just…y'know, hip circles, footwork, body rolls.
I find that it generally wakes up my joints, gets me into the dancing, and I feel happy doing it!
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Great answers!
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Great answers!
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This is what I do in my classes off the pole:
side to side hip sways with wrist circles, hip circles, shoulder shrugs and lunges with arm circles, neck rolls, ankle/knee rolls, high knee lifts, butt kicks, regular lunges/squats, sometimes some floorwork moves.
Then on the pole: freestyles using pirouettes, step around turns, body rolls, etc. Then into spins.
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Usually dynamic stretches and some prehab work for whichever body part needs it. Then I warm the pole up with some freestyling in which I slowly add fan kicks and pole holds, then spins and then climbs. Often I'll also add elbowstand work with leg variations. Takes me around 15-30 minutes.
Then I'm ready to go 🙂
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Shoulder rolls, arms circles, crunches, many other ab training excersises, push ups, squats, dumbbell lifting, stretching. My warm up is an hour long.
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when I pole alone or just with friends I also prefer to freestyle with some simple spins and no tricks. if the floor is not cold I also like doing floorwork 🙂
when I teach classes I prefer dynamic stretches mixed with strength exercises.
for my stretching classes I repeat the sun saluation a few times (about 10 times maybe). We once do it slowly together, then repeat a few timest – not perfectly, but fast so you get warm – and the last time I tell my girls to do it as fast as they can.
It stretches a little, warms up and is also funny, because someone always gets confused with the order ^^
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I too dance, just spins and pirouhettes, it also helps you become more fluid as well as warm. Then i stretch and work specific areas eg back, neck and shoulders if am workibg on SM stuff.
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I too dance, just spins and pirouhettes, it also helps you become more fluid as well as warm. Then i stretch and work specific areas eg back, neck and shoulders if am workibg on SM stuff.
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This is the one thing I don't like about poling in the winter. It takes much longer to warm myself and my pole up.
My practice frequency has been lagging partially because in my head I always block out at least an hour for it and then it feels like I don't have time, especially on weekday nights after work. One solution I thought of was to just have shorter practices instead of trying to find/make time for long sessions, which is a fine idea except that it takes me 15-20 minutes just to set up and warm up/stretch. Then practice for 30 minutes and cool down for another 10-15… ends up being an hour anyway! Argh.
My warmups are like others on here – prance around the pole, use it to stretch, and do some transitions and easy spins on static to start getting the pole warm.
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I feel you Pankake! I get impatient with warming up my body and pole in this crappy climate!
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If anyone is interested I just Uploaded a NEW warm up. Its a core strength based warm up and it's only 8 mins long. We also have the Pole strength routine that is a great warm up and the Basic warm up. I enjoy hooping as my warm ups as well! https://www.studioveena.com/img/smilies/icon_cheers.gif
Hard Core warm up https://www.studioveena.com/lessons/view/50bf696c-332c-43be-8cce-433a0ac37250
Pole strength https://www.studioveena.com/lessons/view/4db64418-c354-4da5-aa23-464c0ac37250
Basic warm up https://www.studioveena.com/lessons/view/80540840-b88a-11df-856f-001b214581be
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