Day 15 Invert
Today is the first day you’ll attempt the invert from standing!! Please keep in mind that not everyone will be ready for this step at this time. You’re not falling behind or failing if you can’t invert from standing yet. Listen to your body and be sure to continue working on the invert from the floor if that works better for you, this is your journey! This day is intentionally difficult, and all part of the process of building strength. All sets and reps are suggestions, so be sure to continue to write down how many you do every session so you can add on one or more reps or attempts next time.
Warm up with the Pole strength routine then perform 2 sets of each tutorial listed.
Internal shoulder rotation 2 sets, 12 reps, per side
External shoulder rotation 2 sets, 12 reps, per side
X ankle climb 8 x ankle climbs on each side
Side climb 8 side climbs on each side
Floor invert (if you don’t feel ready to invert from standing)
Invert 3-8 invert attempts
Tuck spin 4 tuck spins on each side
Pole hold spin 4 hold spins on each side
You’ve done a lot of training using your forearms so don’t skip these stretches.
First time that I couldn’t get thru all the reps for a program…that’s a lot of climbing. 🙃
Yes it is!! Remember to track how many you did do tho😊
So much climbing!! I couldn’t even get through all the reps I didn’t have the energy to invert today!
The reps are intentionally high and just a suggested goal. Just be sure to track what you did. 😆
I think my basic invert is getting better! I still have to scooch my knees up, but I’m now holding it for a couple breaths before easing my feet back down. Still too chicken to try inverted crucifix, but tonight I definitely felt closer! 😀
That’s wonderful to hear!!🎉
Oh my god…I was wondering why I couldn’t tuck spin and kept getting my bottom forearm stuck whenever I tried. I’ve been putting my inside hand high and my outside hand low…arg!!! I feel so silly! I love side climb and x-ankle climb – they are short-pole friendly. The pole strength routine kicks my butt every time! Haha!
So after a small hiatus I finally completed this day. I started this program already being able to invert, but wanting to become stronger. Today I was able to invert, almost do an inverted crucifix, which I’ve been working on, but THEN out of nowhere, I did my first cobra dismount! I felt secure enough to just handstand and pole push my way down. I don’t think I could have done it without this program. Thank you!!!
Yay!!!!! That’s awesome 💜💜💜
As yet I can’t get the x climb. I think I am having a slippy day! something to work on.
Question about split grips! In my final x climbs, my bottom (dominant) wrist had some shooting pains in it, and my grip gave out. Afterward my fingers in that hand were tingling as if they had fallen asleep. I am still having trouble with moving the fingers in that hand and feeling tingly… wondering if this has happened to anyone else, and if it’s likely due to a lack of wrist flexibility/strength, or poor form? Thanks in advance 🙂
Sounds like you might have positioned your arm so the ulnar nerve became irritated. It should get better with time. If not always see a Dr. Make sure you’re always pushing throught the palm of the bottom hand and not fully gripping, causing the wrist to twist.
Thank you for the reply! It was really helpful. Took the last 12 days off and hoping it’s healed enough to get back to pole today 🙂
This was fantastic! Really pushed me hard today but I loved it! Thanks so much Veena!
You’re welcome!
well, I worked off the pizza I ate yesterday. Took my time and got through it all though :’)
Yum 🕠😊
I cannot do the ankle x climb, the pole hold spin, or anything that involves “floating†yourself up onto the pole. Is that just a strength issue? Other people make it look so easy
Yes, it’s a matter of building up strength. They might look like easy things but it takes a lot of effort.
This one is still a great workout 3 years later 😮💨 going to feel this tomorrow
Heck yeah 👍