[arijack]

since i’m a huuge fan of the menstrual cups, the period panties (while ingenious!) feel like they’d be a step back for me. i’ve had no leaks of any kind with the cup… i’ve taught and taken many a yoga classes with my cup in, run a half marathon with it in, as well as been upside down on the pole. i recommend em 🙂

[arijack]

I LOVE this thread and would love to see more people post their workout routines on it for more inspiration. I’ll add mine too! It took me a long time (um, approximately 6 months!) to really find a schedule and routine that works and where I’m not making myself susceptible to muscle strains.

1-2 days a week I have my “Strength” days (lol, all pole is strength!). It has three parts:
-For 2-3 (somewhat slow) songs I do isolations, top to bottom. Neck, shoulders, torso, hips, booty pops, body rolls. The 3rd song I free dance focusing on fluidity and snake-like movement.
-Then for 20-25 minutes I do a yoga flow. It’s mostly sun salutations with lunges (knee down), light hamstring and quad stretches, and heavier on the chest opening and upper back strengthening. I’ll include dolphin poses to elbow planks, things like that. Along with progressively more intense chest and shoulder stretches. All of this I do specifically and with a lot of intention because I’ve found my time on the pole is a lot better if my shoulders are open and my upper back is fired up to be used!
-Then for strength training, on and off the pole! I pick 5-6 pole strength exercises to do (fan kicks, inverts, pull-ups, anything that doesn’t require skin grip cause I’m sweaty by this point) and do however many reps and two sets of each. In between the pole strength moves I get back on my yoga mat and do a core exercise. I continue switching off until I’m done with my pole strength moves 🙂 Then just for my legs and booty, I do a set of 20 squats, and a set of 10 one-legged squats (with pole to assist) on each side. This all takes about 20-25 minutes!

If I have time, I’ll do longer hamstring, adductor, quad, and shoulder stretching. Just one or two for each area.

1-2 days a week I have my “Tricks” days.
-Same warm-up as above. 2-3 songs of isolations/free movement.
– Then I easy free-dance on pole (just walking, pirouettes/other fun stuff with at least one foot on the ground) for 1 song. For a second song I keep free-dancing adding in simple spins.
– For my actual “tricks” portion I have 5-6 tricks I want to focus on, a mix of tricks according to what limbs you’re hanging off of or what kinda purely strength trick it is so I am not overusing or over-bruising (LOL) a certain part of my body. I do all of these 3 times each side.
-Long stretches after of same as above 🙂

If I do any other workouts throughout the week it’s a longer home yoga practice, or a short barefoot run on the beach.

[arijack]

@Girl On A Pole Omg I am so sorry to hear that happened to you. That sounds horrible! I’m so happy you’re recovered though, it sounds like?

Well, I know I didn’t tear it because I had no immediate pain. The pain didn’t come on til the next morning/mid-day and it always just felt like a weird ache with an intensity that lessened each day until it was gone. I do know, however, that I am now at a higher risk of tearing something if I were to get back to training too soon… hence my nervousness :/

I don’t want to lose my strength… but I also don’t want to get a tear!

[arijack]

if you’re talking solely fitness benefits- definitely works your legs! walking is a whole new process, and that recruits muscles in your legs and core even (if you’re really paying attention) to work harder to keep you stable.
other benefits- totally changes the way you move, and subsequently the way you dance. it’s really a cool feeling. you’ll see and feel your style change, and that can be a really nice break from however you’re normally moving. also some fun musicality additions are possible- like heel clacks!

[arijack]

@catscruzn I have checked out AASC and Jeanette is so nice. It’s just not my pick for a place to pole, as it doesn’t have its own pole studio space, there are 4 poles and only 3 are 45 mm, and the classes are prohibitive in cost for me.

Are you still in Santa Cruz?

[arijack]

@ lylekieu1014 oh my gosh, I’m in Santa Cruz and have been dying for some classes that are close! I go all the way to Atomic Allure when I want to take classes, because they’re pretty quality classes and affordable (if you live in the east bay check out Atomic Allure!).

I see your website, but it doesn’t mention a new studio with so many poles! Are your prices and schedule as listed on your website still accurate?

[arijack]

Thank you so much Runemist! I definitely will be taking it slowly and only work on it every so often. The weird thing is though, that the pain doesn’t last. I was feeling almost 100% better the next morning. It’s so odd.

I’ll get to working and hopefully have some pain-free reverse grabs in my future 🙂

[arijack]

Tigerschic maybe!!! I think that I have to grip hard to stay on the pole with one hand but that would definitely screw me up when I’m on static, which I was yesterday when this pain was pretty severe. Great suggestions

[arijack]

I totally understand what you’re saying, Runemist, thank you for responding! I guess I’m just unsure of how to proceed- you’d think that with the bicep strength I have now after poling for 8 months and being able to do pull-ups and solid inverts, etc. that that would allow me to stabilize the elbow enough, but I guess not. Does this mean I should be doing other exercises to strengthen my biceps? You sound like you know a lot of training and would have good tips.