Day 10 Take Off
Remember you only need to use the links if you would like to see the descriptions and related lesson for Individual tutorials.
The ab switch 1 Set of 8-20 Reps
Superman back 1 Set of 8-20 Reps
Planks 1 Set of 8-20 Reps
Side leg hook crunch 1 Set of 8-20 Reps
Pole hold 5 tries on both sides.
Side pole hold 5 tries on both sides.
Body waves Try these for 1 minute.
Reverse body waves Try these for 1 minute.
Floor body waves Try these for 30 seconds to 1 minute.
Camel stretch 1 set holding for 10 using whichever variation feels good for your body. I’m not expecting you to be able to reach back to touch the ankles.
Psoas massage Massage as long as feels good.
I skipped a couple of days due to being unwell but back into it today 🙂
Glad you’re feeling better 💜
side pole hold seems easier then front one, maybe due to the armpit grip? Its much more controlled tapping for me. also already bruising 😛
Yep! for most ppl side hold is easier if they’re using the armpit correctly!
How long should we be doing the pole holds for?
If you’re asking about how long to hold them? Do it for as long as you can, or up to 5 seconds, which is a challenge!
Back after FINALLY (almost) healing my broken ankle, happy the continued upper body training made all the holes easier but that camel stretch is still deceptively difficult
Oh, no! I’m sorry to hear about your ankle. Glad it’s almost better.
I really love your motivational and reminders for us to be okay exactly wherever we are at…. This is first time ive gone into something where its felt so safe to take it slow persay!!!!! When I did pole in past i felt set up to fail a bit just with certain things being so far out of reach so fast!!!! But this time everything feels so exciting and obtainable !!! I am so excited. Well I am done day 10 and am still really loving this program!
Thank you for sharing this, I appreciate it ðŸ™
That is so true about the kids and the men. I worked at a school for awhile and it was amazing how those little first grade girls had amazing arm strength on those monkey bars, I don’t remember the exact physiological reasoning behind it but it had something to do with their short stature and they remain as strong as boys up to a certain age. But what used to really irritate me to high hell would be when I would be in a coed adult pole class and a twenty something guy would come in and do a pole climb the first try or some other move that required arm strength and the teachers would gush all over them. While a middle aged women would be struggling but making small strides but not getting the support, and quite frankly it’s much more impressive when the 45 year old mom gets it vs the 20 year old guy. Just my rant for today LOL! I guess all students deserve a pat on the back, but it just irked me that the boys were getting it for their natural gender and age ability. Anyhoo, All the more reason why I’m glad to be taking classes at home.
It’s a good rant! Nowadays we’re encouraged to view everyone as the same. Yet, understanding and seeing differences can also be beneficial. 💜
Back at it after a move and needed to start from square one. Had neither a tennis ball nor a specialty ball for the psoas stretch. Had to use an orange in a pinch 😂 It worked though!
Lol, glad it worked! ðŸŠðŸŠðŸŠðŸ§¡ðŸ§¡ðŸ§¡
I loved the intro video where you said not to compare to the men & kids in your life because I was 😅 my husband and son seem to do the moves effortlessly and it was frustrating me but your words reassured me 🥰 I’m going to keep working at it
I’m glad! I have 4 boys and they all had an easy time with most things I taught them. 😊
Finally got my basic pole hold for the first time!! The body waves are another story… lol
Yay for pole holds! Body waves are such a tough movement for many 🙃
Back at it! I’ve been attending classes at a gym as well, so I’ve been trying to pay attention to which muscle groups I’ve been using to ensure they all get appropriate rest. BUT I am making progress–pole hold actually worked for a couple of seconds today!
For the plank reps, is it the shoulder taps that count as a rep? Or just getting into plank and holding it as long as is not uncomfortable? Thank you so much!
Nice!
For the planks you can choose to count them however you like, just make sure you write down what you did so you can track improvements!