Spinning Pole Split Spin Combo
SPINNING POLE – INTERMEDIATE: This is trick is best suited for a flexible intermediate dancer. Check out the related lessons for helpful stretches, strength and…
Month: April 2015
Combo Standing Russian Split
POLE – ADVANCED – COMBO: You will need a solid front split. This combo is a nice way to help prepare for the variation on…
Day 30
Congratulations you made it! Today is a flexiblity to gain day! you’ll be doing flexibility training for middle splits. Warm up with the Sexy legs…
Day 29
Stretch to maintain. Today you’ll be stretching the whole body! Tomorrow is your last day. Before using the Flowmotion routine, foam roll for 30 Seconds…
Day 28
Rejuvenation. Don’t forget, rest is an important aspect of training, so don’t skip today. Muscle release is always optional if you don’t have time or…
Day 27
Flexibility to gain. Today you’ll be training the lower body working towards the front splits! Warm up with the Lower body routine, then move on…
Day 26
Rejuvenation day and Muscle release (foam roll). Please keep today as a rest day. For today I’ll have you foam roll areas that were you…
Day 25
Flexibility to gain. Today’s focus is all about training the back and you’ll begin with strength training for the chest and back, using the Chest…
Day 24
Stretch to maintain. Keep in mind this is a stretching day so do not stretch beyond comfortable range of motion. Begin today’s session warming up…
Day 23
Rejuvenation day. Enjoy your day of rest and don’t forget to drink plenty of water. Feel free to foam roll if you like or perform…
Day 22
Flexibility to gain. Today you’ll be training muscles for the front splits. Remember to warm up fully and never train cold as training cold muscles…
Day 21
Rejuvenation day. Enjoy this rest day, tomorrow you’ll be doing splits training. Foam roll if you like.
Day 20
Stretch to maintain. Today you’ll be focusing on stretching the lower body, making sure to stay in a comfortable R.O.M. (Range of motion) we’re not…
Day 19
Flexibility to gain. Today you’ll will train back mobility again. Perform all exercises for 3 sets and 10-15 reps. These will be your warm up,…
Day 18
Rejuvenation day. Tomorrow we will be training flexibility so be sure to rest up and drink plenty of water.
Day 17
Stretch to maintain. I’ve included the Flowmotion routine for today, but because yesterday was a training day, listen to your body and do not push.…
Floorwork Forearm Stand
FLOORWORK – ADVANCED: Please check out the related lessons for more help. Tight hamstrings, weak shoulders and weak triceps are common reasons why this position…