Day 12 Take Off
Today you’ll be working on the lower body. Feel free to leave a comment if you need help or if would just like to connect with me or others.
Pole plie 1-2 Sets of 8-12 Reps
Lunges with pole 1-2 Sets of 8-12 Reps
Pole leg lifts 1-2 Sets of 8-12 Reps
Toes points 1-2 Sets of 8-12 Reps
Booty lift 1-2 Sets of 8-12 Reps
Booty squeeze 1-2 Sets of 8-12 Reps
Pole kicks Try this 4 times on each side (left and right legs).
Sexy plie Try this 4 times using whichever variation you like.
Lunge (front split stretch) Use the Active method holding for 30 seconds 3 times on both sides!
Butterfly stretch Use the Passive method holding for 30 seconds 3 times.
Day 12 – done! Thanks for the refreshed content!
You’re welcome! Let me know if anything is messed up or missing.
I took some time off due to muscle strain, should I start where I left off (day 12) or start over?
Try starting where you left off and see how it goes. If it’s too much go back.
Day 12 done 🙂
Done day 12….. side note I hate leg day ….. lol but amazing work out ! My leg lifts never look nice and that side of my hip and low back rounds so much forward…… but I practiced the first option where u pivot and man was it so much harder then I expected to make it look nice and my ankles are super sore not used to it I had to do it with socks as it was too hard without ! So happy to be done leg day! As for sexy pile I couldn’t figure out how to do it with silicon pole as my back just sicks as I try to slide and and squat down so I m noooot to sure what to do for it cuz I like that move lol!
Also I am gunna be cripple I may have done an extra ten reps for each exercise not realizing or thinking….. 🤣🤣🤣🥰🥰
Instead of sexy plie, do a pole plie, facing the pole https://studioveena1.wpengine.com/lessons/view/5e964500-2850-4fcb-92be-7818ac110005
Perfect good thing I did that ! Thanks veena ! I love the sexy pile with back to pole but I ll have to stick with the ones facing the pole for now ! I 🥰