Day 1 Caterpillar
You’ll begin today with some scapula training and move on to elbow stands (or elbow stand attempts) and pole work. You’ll be perfecting the pole skills you’ll need for a successful caterpillar throughout this program. End your workout with a quick full body stretch just to maintain, this is not meant to be flexibility training. Feel free to use the individual tutorials listed as related lessons for stretching or use your own stretches.
Below are direct links to your videos for today.
Forward and back scapula 20 reps
Up and down scapula 20 reps / 8
Elbow stand prep 8 attempts Don’t worry if you can’t do it right away, I’m not expecting this, it’s just practice.
Double pole climbs 5 attempts both sides
Inverts 5 times on both sides
Inverted thigh hold 2 attempts both sides
Inverted crucifix 2 attempts both sides
Hold spin 2 attempts both sides
Tuck spin 2 attempts both sides
Diamond stretch Hold 30 seconds
Calf stretch Hold 30 seconds
Lying leg grab Hold 30 seconds
Shoulder clock stretch Move slowly through this 2 times, each side.
Today is a rest day for me so I will start this tomorrow. Don’t know if I can do that many reps of everything but I’ll try!
It’s just a number to aim for so make sure you track your numbers so you can see if you progress from where you start 😊
Wow – that was much more difficult than I thought it was going to be. 💪 Thank you for the challenge!
Also, I invert on both sides but I’ve only done inverted crucifix and inverted thigh hold on one side. Hello ouchy skin.
Glad to hear it challenges you!!
I love this!
Hello Veena, hope you are feeling better and less scratchy, periscope Lady here @mynaturalhappy so, day 1 went a bit pear shaped as the roads here were grid locked due to an accident earlier, got to our pole play evening 20 minutes late – I managed to complete most of the moves, just not so many reps as required due to time, following from from your amazing periscope on inverted thigh hold and crucifix, where you said to push and pull with your legs, as well as squeeze, I finally finally got my first inverted crucifix from an invert rather than a handstand, and did it three times to boot, sooooooo chuffed, thank you! 😊 Xxx
That’s great news, very excited for you!!!!!!!! It just woke up from a nap 😊
Thank you 😊 feel better soon xxx
I just finished day 1 and it was great!! I couldn’t do the recommended amount of reps of everything but I tried my best…but it’s nice to have things to work on improving. Inverted thigh holds burn so much haha
The recommended amount is just something to aim for, the important thing is to track how many so you can try and improve a bit each time.😊 Feel the burn🔥
I have to go back to day 1 again :-(. Veena why do I get sciatic pain when I worked out or pole. Do you think this is something to do with my posture?
Hi, I’mean sorry to hear that. I couldn’t tell you why, many things factor into pain, how much you sit, the position of your pelvis, how tight or loose hamstrings are. Stress! If it’s persistent pain you should see a dr.
Thanks Veena xx
I’ve never attempted inverted thigh hold before. I didn’t expect it to hurt so badly! Or is it hurt so good? lol
Lol yes, it burns 🔥🔥🔥
All those inverted thigh holds kicked my booty! Just what I wanted for Day One. Thanks, Veena!
Done! Thanks for making me invert on both sides 😉. I can easily straddle invert on both sides, but regular invert freaks me out a little. Nevertheless, I was able to invert and bat on my bad side. The thigh hold was not pretty though! Kind of sliding and spinning. Hopefully it will look better next day!
I already did the program once but it’s so good that I’m repeating, I started yesterday 🙂 The goal this time is more ambitious, to get my elbow or forearm grip Ayesha.
I bet you’ll get it!
I have the right tools with your program and I’ll work for it for sure 🙂
Veena are these reps supposed to be combined? For example.. I invert, do a crucifix, then then try the tammy. 5 times on each side. Or should I be inverting 5 times, then invert another 5 times for tammy, then finish with the crucifix?
Either way. 😊
The inverted thigh hold seems like it’s quite advanced 😂 I’m struggling with the crucifix so releasing one leg is even scarier. Also I’ve a question on pole hold spin. I’ve been working on that and your tips to put forearms on pole really helps but one of my legs are always touching the pole- if I try to move the leg away from the pole I end up going sideways too much. Any advice? Attached the video below
https://youtube.com/shorts/T9yXmbzVyRY?feature=share
Stay low and keep the hands on the floor until the thigh hold feels better. Without a strong thigh hold caterpillars will not feel as secure making transitions scary instead of solid. For thigh hold you’re strengthening the entire back of the body 🙂 For the Pole hold spin, try spinning towards the highest hand, instead of lower and squeeze the legs together.
I managed to do the thigh hold thanks for the tips 😀
Yay ðŸ˜