Day 8 Take Off
I’d like to remind you to write down how many reps and sets you did. This way you can work towards added a little more each session.
Pole hold 1-2 Sets of 5-12 Reps
Pole rows 1-2 Sets of 5-12 Reps
Pole push 1-2 Sets of 5-12 Reps
Pole shoulder press 1-2 Sets of 5-12 Reps
Internal shoulder rotation 1-2 Sets of 5-12 Reps
External shoulder rotation 1-2 Sets of 5-12 Reps
Beginner pole walk Do the walks 3 times going both directions (left and right arms).
Shoulder clock stretch 1 Rep moving slowly through this stretch.
Day 8 done, My wrist are so weak, I really struggled to make 12 pole shoulder presses (six each side) I need to be doing the wrist conditioning more often, is daily too much?
As long as you don’t use weights that are too heavy give it a try daily and see how it works for your wrists.
I have a hard time doing the shoulder press. Do I keep trying day 8 until I am able to do it or move onto day 9 the next day?
Move on to the next day. You don’t need to complete every move. The sets and reps are all suggestions. Just be sure to track what you did do so you can aim to do one more next time.
Can’t activate my scapula during pole hold my arms takeover
If you could share a video of your attempts I could help you troubleshoot
How would I share a video
Tried the add files button on my phone only does pictures.
You can just share a link to say YT or IG
There’s an option to upload on your profile here as well
I uploaded on my profile. I can do another tonight.
Very pleased that I could finally lift myself off the ground in pole holds compared to day one when I couldn’t even get my toe off the floor. I was also able to do the hand stand very briefly. No shoulder press yet, but here’s too next week!
That’s awesome! 🎉🎉🎉🎉🎉
Day 8 complete. I can only do the pole hold with my knees. I could only do 6 pole shoulder presses using the chair. Surprisingly, my abs got a good workout with those 5 ::weak::
This is so great, I’m returning to training after a long break. Last time, I tried to jump back in and I hurt myself. I like that it’s a little bit every day so I can take my time getting back to pole while keeping on track with my yoga and handstand practice.
Yay, that’s great to hear. Let me know if you have any questions or need suggestions for implementing other training.
All done ! But didn’t attempt shoulder press it was def not gunna happen yet
For the should press you can modify it by using a chair and only pushing up and down by shrugging the shoulders.
Sounds good !