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 and Back routine as the warm up. Then move on to the Back mobility routine and if you’re feeling like trying some advanced stretching work on the 3 stretches listed.
Use active or resistance stretching for the 3 advanced poses. Perform 2 sets holding each for 10-30 seconds.
love it !
Okay, something a little strange: I find the spinal contractions really easy to do, but then I’m *extremely* sore in my back the next day. If I do other back exercises but not spinal contractions, I’m usually not sore at all afterward. Should I be worried? Might I be doing something wrong? It probably doesn’t help that I do more than you recommend, since I always forget they’re included in the Back Mobility Routine and do some beforehand (and also since they feel so easy, I just wanna keep doing them).
By the way, I’m loving this program! Flexibility has always been my weakest area, and I’m already seeing a little improvement near the end of this 30 days. It’s completely different from how I’ve always been told to stretch. =)
Many conditioning exercises feel easy but the are working small muscles that are often neglected. It’s not bad if your sore and you’re not doing anything wrong. I would just do a few less reps and remember not to do them fast but with control 💜
Thanks so much, Veena! =)
Wish their was a front angle on this one. <3
By this one I mean the ballerina stretch.
What is it that you need to see? Hips should be working towards squared.
Hi Veena. I”m having a bit of a challenge with figuring out how to balance this program with working out. In general, I work out six days a week with three/four of them being full body strength (usually HIIT) routines. Like today with a second “work” day in a row and last week with two rest days in a row, I’m finding it tricky figuring out how to get my full training in one one end, and not overtrain on the other. Last week, when there were two rest days, I took them, and then the next work day fell on a Sunday (which are usually my never train days).
My preference is just to add as I have, but when there are doubles of rest or work, I feel a bit unsure. Maybe I just need to get used to not having my normal 6 day workout week (with Sunday off) if I”m following this?
If you are someone who’s been working out consistently then I suggest using this as a guideline you don’t have to follow it exaclty. The way it’s organized here is for those who are new to training. It will help prevent getting overly sore and still allow for improvement. So I’d say if you have a rest day planned take it, but if I have one and it doesn’t fit in your rest scheduled move to the next day here. So you can keep your planned rest days.
Oh, that’s very helpful, thank you. I thought there might be some unseen scientific magic of order and timing that would yield best results. 😛
For newbies yes, but for more seasoned dancers they can pick and choose more 😊
I noticed a new pain in my knees while doing the full bridge I’ve never felt before. I don’t believe I was flaring my knees out. Any ideas why pain would be in my knees?
Could be the feet are placed too far under the knees.
Hi Veena, I really love the adv ballerina even if to me it’s really difficult… I can grab my foot and do the basic position but trying grabbing it with the palm up when I grab it I can’t go on turning the elbow. Since I really love this position could you suggest me other streching exercises to been able to do it? Thank you.
Sure! Give me a sec
Here’s the link for the Adv. Ballerina stretch https://studioveena1.wpengine.com/lessons/view/629d03f8-f1b4-4c9d-a536-0633ac110005 this has targeted Muscle release and other stretches. In addition to that try these too! The VIP Ballerina plan https://studioveena1.wpengine.com/lessons/view/600f0a9a-26c4-4aa7-871e-3166ac110005 The Adv. Shoulder routine https://studioveena1.wpengine.com/lessons/view/62c32de3-6a40-4044-b9ce-0c5eac110005 The active back routine https://studioveena1.wpengine.com/lessons/view/62bf166c-b014-47c2-b916-077cac110005
Thank you!!!
I’ve already done the VIP ballerina plan in order to do the Ballerina and Twisted Ballerina on the pole and they’ve been perfect for this purpose. Now I’ll try with the other routines and Strech to change exercises. Thank you!