Day 29 Take Off
Today we’ll focus on strengthening the lower body and you’ll work on a few “spins” that are more like half spins or hops. Working on these is a nice alternative to the full spins which require more strength.
Hip flexor lifts 1 Set 8-15 Reps on both sides.
Booty scoot 1 Set 8-15 Reps/scoots or try working on this movement for 10-30 seconds.
Sexy walks Try these 3 times on both sides
figure eight drags Try these 3 times or if you feel you have them down, do them continuously for 1 minute.
Cross steps Try these 3 times or if you feel you have them down, do them continuously for 1 minute.
SOS save our shoulders Watch this as a refresher and work through the scapula movements one time.
Pole hop Try this 3 times on both sides.
Half cradle hop Try this 3 times on both sides.
The prance Try this 3 times on both sides.
Lying outer thigh stretch Hold for 30 seconds
Sitting twist stretch Hold for 30 seconds
Lying butterfly stretch Hold for 30 seconds
day 29 done, can’t believe it’s almost the end
You feeling stronger?
Absolutely stronger!
Day 29 done! I cannot get the hang of the half cradle hop… trying to push the bottom arm into the pole feels shaky but I’m sure its mainly a strength issue
Feel free to share a video of your half cradle and I can help you troubleshoot. 💜
Ok here are two videos I shot:
https://m.youtube.com/shorts/yLQI4mtcxPg
https://youtube.com/shorts/Rcf3LYHPwkI
I have been trying so hard to understand how to do it and I keep getting confused about which arm is supposed to be on top vs. bottom, and which direction I’m supposed to be turning to? I don’t think this is supposed to be a difficult movement but I don’t understand how to do it at all…
I took a look at the videos. I think you’re being too hard on yourself.. to me it looks like somebody who’s just learning this skill! From what I see you do understand there’s just one tweak you should make.
Right now you’re facing the pole you need to turn so that the Pole is to your side, not in front of you.
PS just because something looks easy doesn’t mean it is. I’ve been doing this for years of course it looks like an easy thing it’s not. 💜 however, this fact is a reason why pole dance is so good for us it also challenges our brain!
Thank you for this Veena, 🙂 I appreciate the reminder of your skill level. It’s easy to get discouraged but there’s no point in trying to rush things with pole
💜💜💜💜