[amelia2000]

I have a similiar system to PoleAdventures.
Short warm up, then I do 4 strength or mobility moves on circuit for 50-60secs before moving to next exercise, repeat twice.
Then I usually do one or two static or exotic freestyles, then I work on something new or weak, then I do freestyles or combos, then stretch.

[amelia2000]

So sorry to hear about your injury! Giving up pole would be my worst nightmare 🙁
Also when you’ve recovered a bit, might be worth checking out pole/aerial specific physiotherapists, who know about the demands of pole and aerial on our shoulders.

Bendy Kate has a book called Prehab and Rehab (or something) and it’s about preventing injuries. I don’t have the book myself though but it might be worth checking out. Also The Pole PT has lots of good off-pole exercises to strenthen shoulders and other stuff and there are are checklists to test your abilities etc (eg minimum strenth/mobility required for certain stuff). Obviously recover fully first though 🙂

[amelia2000]

I try to do arms only pull up pole climbs with straddle legs regularly, this is a fantastic strength builder (and energy killer haha I can’t do many reps). You can go into a pole sit between pulls if you’re not strong enough for arms only

Big achievement for me is that I can get halfway up the pole from the floor without going into a sit between pulls.

[amelia2000]

She wouldn’t be able to take it apart anyway if it’s stuck on spin, it has to be on static to get it out.

Anyway, on the stage pole, you don’t have to align anything (not like on an xpert), just screw the X screws in. Both have to be screwed in as far as possible. I would also recommend tightening the little screws too, just to make sure everything is secure.

[amelia2000]

I’m terrible for bad sides but what helps me is gemini climbs. Great strength builder and it means you have to use your bad side too.

I also have the Pole PT like Strange Fox but I would like to add that sometimes combos need us to train our bad side sometimes. I was working on a scorpio to brass monkey transition recently. I had to go from “good” scorpio to “bad” brass monkey, or vice versa.

If I want to first invert and then go into an aerial shoulder mount, I also have to start with a bad side invert too. So for certain combos it’s good to be able to do both.

Recently I set myself a target of a static freestyle using mainly mz “weaker” side- was actually good!

Plus little motivation- my “bad” side elbow ayesha actually looks better than my good side- think because on my bad side my right is the pushing arm.

Regarding documenting it, I find generally it helps to post stuff on insta. Great visual diary!

[amelia2000]

Maybe try a peter pan sit, where you bring the shoulders around the pole, this gives you an additional contact grip. Plus try (no-handed) crucifix and twisted crucifix, these are thigh grip moves too

[amelia2000]

Lol how big was the extension she was using? Looks barely bigger than the A pole XD

[amelia2000]

You’ve probably already bought your shoes but I wanted to add, matte leather does grip a little bit. Boots support the ankle more too.
I personally like clear heels because I feel the texture is more robust, the colour doesn’t chip off. But I only have one pair of solid sandals (I feel I have to be more careful with them though)

[amelia2000]

I’d prefer flow, it’s my biggest weakness XD

[amelia2000]

I have the Xpole one, I’m 5’4″. It’s easy to set up though even on your own.

[amelia2000]

I’d love an exotic programm too 🙂 Also a floorwork programm would be good (not sure if this was already mentioned)

[amelia2000]

Hi! I’m interested!

[amelia2000]

Sounds like you have very sensitive skin 🙁
Powder coated is supposed to be painful for drops and some static stuff.
I’ve got a powder coated pole now too, but what you describe doesn’t sound normal at all.

You could try dividing up training, so have a session where you focus on hands-only moves and wear leggings and a top and focus on conditioning (static spins, tucks, straddles, pull ups etc) So you’re training but not making stuff worse. And tricks in pole wear on other days. I like doing exotic style too so I can wear leggings (this is usually first thing after warming up in my session to get sticky legs)

[amelia2000]

I think it’s the fabric being pressed against your skin in them in certain moves XD I did an allegra in them the other day and it was more painful than usual lol Definitely takes some getting used to!

[amelia2000]

I had that problem in summer, but I have no solution. I tried to train in the morning on hot days and not in the afternoon, had windows open, balcony door open etc.

I would wipe my legs with a towel soaked in vinegar, it helped a bit but sooner or later I’d have to call it a day. That said, I live in Germany, our weather isn’t hot compared to other places XD