Day 4 Take Off
If you have any questions, would like some help, or just want to tell me how your pole session went, please don’t hesitate to leave a comment.
Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information such as Descriptions and Muscle groups used for any of the related tutorials listed below.
Calf raises 1 Set 12-15 Reps
Soleus raises 1 Set 12-15 Reps
Foot adduction 1 Set 12-15 Reps
Foot exercise 1 1 Set 12-15 Reps
Foot massage As long as you like
Foot and toe stretches Hold each Stretch for 30 Seconds
In a heels program I’d love like a routine that we could do often to help us just be able to walk and dance in them as well as how to do general pole moves and spins in the heels and dance routines and combos and low Flo.
Ok, thank you. I’ll keep that on mind!
Using the pole as a massage tool is genius! Thank you
It’s weird. For the calf raises, my right side was stronger than my left but for the soleus raises, my left was stronger than my right. Also for the foot and toe stretches, I wasn’t able to get my ankles on the ground or if they were, i was not able to get my butt on my heels. I also had trouble crossing my legs. Cause I’m thicc.
It’s pretty common to not be able to get the ankles to the ground. It’s always interesting to learn what side is dominant with different exercises. It’s one of the reasons I say to try every pole move on both sides cuz ya never know!
I can’t tell you how much I love you for this pole massage today. I never knew! I haven’t had a massage since pre-pandemic. This was such a treat. Thank you, thank you, thank you.
Oh thats wonderful! Happy for you 🙌
All complete!!!!!! Cant wait for tomorrow
See you tomorrow!
The pole massage is everything! Better than foam rolling. Absolute genius!
Yay!!! I’m so glad you like it 💜
The pole massage was amazing. Will definitely keep doing these on active rest days.
Awesome!!
I loved the pole massage routine! I’m a massage therapist and this is just the thing I needed. The hamstring massage might be my favorite 🙂
Awesome! That’s cool you’re a massage therapist! 😃 🎉