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Week 4 – Save Our Shoulders VIP
Hi guys!
My week 4 VIP plan is an SOS to Save our Shoulders! Click here https://www.studioveena.com/tutorial/week-4-save-your-shoulders-1147/ for the Video version with all related tutorials included!
Pole dance relies heavily on healthy shoulders and proper technique. If you haven’t taken the time to strengthen, stretch and have poor technique, preventable injury almost certain in the future. Let’s avoid that!
This week there are a lot of lessons to go through but that’s because our shoulders move in so many directions. It’s important to train all aspects of the shoulder. I’ve seen pole dancers become laser focused on training one area because they’ve been told it will help with certain pole moves. Of course there are specific exercise that will improve specific moves, however, balance is most important! Going crazy over abdominal training and ignoring shoulders is not the way to go.
There’s one pole move I want to touch on and that’s the Easy Up. This move is a great place to work on proper Split Grip technique and I’ll demonstrate 4 different split grips.
One last thing, don’t use these lessons for one week and move on. I suggest performing the Shoulder Conditioning Routine weekly. Also finish every pole session with stretches for the shoulders, wrists and hands.
Perform 1 -3 sets of 10 -20 reps of all exercises listed below 1 to 3 times a week. 3 times a week if you’re new to pole or just getting back into it.
S.O.S. https://www.studioveena.com/lessons/view/5e7034cf-2b58-4d29-a149-1be9ac110005
Shoulder Conditioning Routine ONE TIME ONLY per session https://www.studioveena.com/lessons/view/5914a2d7-ddd0-43b5-b6a3-1fc2ac110006
Scapula drills https://www.studioveena.com/lessons/view/5e703c69-9e18-4a1f-9b7b-1c3aac110005
Rear pulls https://www.studioveena.com/lessons/view/5e8a4726-63a4-4e08-81c2-149dac110005
Lateral pull downs https://www.studioveena.com/lessons/view/5e8a6339-cad0-4822-8d02-171fac110005
Modified shoulder press https://www.studioveena.com/lessons/view/5e90fb4c-c5fc-44ab-888a-1e8eac110005
Scapula push ups https://www.studioveena.com/lessons/view/5e90fe84-0f18-44ab-9422-1eb8ac110005
The 6 conditioning lessons listed below are in the Shoulder Conditioning Routine so if you’re doing all of these lessons at once including the Shoulder Conditioning Routine, no need to repeat these 6. However, I wanted them to be here individually so you can choose to use them on their own as well.
Up and Neutral scapula https://www.studioveena.com/lessons/view/5e6a74ea-715c-4901-afbe-5c4fac110005
Forward and back scapula https://www.studioveena.com/lessons/view/5e703f1e-11d0-4797-abf2-1c86ac110005
Front raises https://www.studioveena.com/lessons/view/5e8a460a-9be8-408a-a07f-1473ac110005
Lateral raises https://www.studioveena.com/lessons/view/5e8ba232-b91c-4034-9288-2af3ac110005External Shoulder rotation https://www.studioveena.com/lessons/view/5e8a88e2-bd00-4e85-9f41-1a47ac110005
Internal Shoulder rotation https://www.studioveena.com/lessons/view/5e8a473e-8d9c-4d2c-9a61-1486ac110005
Pole Move
Easy up 4 ways https://www.studioveena.com/lessons/view/5e7b8bc9-04f4-49fe-9712-2a18ac110005Stretches hold all for at least 30 seconds or more
Pole press stretch https://www.studioveena.com/lessons/view/6cebe8fa-b893-11df-856f-001b214581beUp and Over https://www.studioveena.com/lessons/view/f62575d4-b909-11df-856f-001b214581be
Overhead stretch https://www.studioveena.com/lessons/view/526596b0-0e30-4f98-a6ad-379c0ac37250
Shoulder 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
Foam roll
Under arm roll https://www.studioveena.com/lessons/view/4f01bcd4-5c44-4cae-8135-4c4a0ac37250 -
11 Replies
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Thanks!
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Love this, will incorporate with my lessons. Thank you.
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Will there be a Week 5?
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It’s ready to go, but with all that’s going on in the world, I’m postponing any new content or VIP announcements.
I’m focused on something else I’d like to do for the city of Minneapolis and the less fortunate neighborhoods that have been destroyed. The police force in MN needs to be cleaned up so black and brown people can enjoy the same treatment as white people. It’s been an issue there for way too long…
I lived in Minneapolis and the surrounding areas with my husband and first 3 kids for 10 yrs. I started pole dancing there, learned to ride motorcycles and discovered my sexy side there. We still have beautiful friends of all races in and near the city. I want to help 💜
Well…that got longer than I expected..lol VIP will be back but not this week. I’m glad you’re looking forward to it!
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I should have week 5 ready to share later today or tomorrow.
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Looking forward to Week 5.
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Me too!!!
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I want to say thank you for these VIP sessions. They are great for me as I have a tendency to veer to ‘what I know’ and you’ve helped me get out of my comfort zone AND learn to take better care of myself. THANK YOU!!!
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I’m so glad to hear it’s been helpful for you! I’ll be back to adding new ones after I’ve moved. Hopefully by September.
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Fab! Looking forward to new ones as they come. Safe move!!
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Here is the lesson plan for this week https://www.studioveena.com/lessons/view/600613db-8c3c-4ada-9758-70a0ac110005
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