Inter 1 Day 10
Day 10. Today you’ll work on a few spins and you’ll give the spin dismount a try! First start by warming up with the Shoulder conditioning routine. You may use static or spinning pole for the spins listed, if you’re using a spinning pole to do the Pole hold spin, understand this will require more strength than the static version. Please make sure to take some time between the spins so you don’t get too dizzy or sick. While you’re resting between spins you can stretch the forearms, hands and fingers!
Spin dismount 3-5 times, both sides, but no more than 10 times total.
Pole hold spin 3-4 times, both directions
Front hook spin 3-4 times, both directions
Side spin 3-4 times, both directions
Reverse side spin 3-4 times, both directions
Flowmotion reverse bridge 2 rounds
Forearm flexor stretch Hold for 30 seconds, making sure to be gentle.
Finger and hand stretch Hold for 10-30 seconds.
Hi! I can do handstand from invert and from the floor but the Spin Dismount is still too difficult to me because I need to practice the straddle on handstand and to find the courage to let my hips fall aside :-))
Good plan and remember that a staddle the hips rotate so the knees face the floor.
Oh! thank you!!
Hmmm the spin dismount was so confusing for me once I got into trying it. I’ve watched the video over and over and it makes absolute sense except once I’m upside down 🤣 should I think of this as if I were trying to go into a gemini? I feel like I’m trying to get into a dolphin instead (I might be spinning in the opposite direction?)
Yes, it’s like a Gemini. Remember tho, I add in moves that are just for fun too. This dismount isn’t something you have to do. If you don’t get it it’s not a big deal.
great workout … I definitely need to practice the spin dismount and build more confidence with it. And once I improve my handstands I will have more energy to execute.
pole hold spin has always been a challenge. I can not seem to lift myself up due to not having enough upper body strength.
front hook spin, side spin and reverse spin were fun. however my pole keeps moving on static and I tightened it each time and will still end up loosening. I probably need someone with more muscle to tighten it for me 🤦🏽♀️ 🤣
stretches were great and desperately needed.
Nice!! Keep working on the spin as it’s a strength builder, that’s why I added it :).
Be careful with that pole! It doubt it need more muscle to tighten it, most likely its just because it’s one of the off brand poles. They have this issue a lot. I saw someone here posted in the discussions they were selling a pole if you’re interested. It’s an xpole.
Oh good to know about the pole issue bc it’s off brand. I’ve been thinking of purchasing a used xpole. Thanks.
Ok watched the pole hold spin video. I’m seeing what’s going on. The extended arm is kinds staying extended when it should bend so you’re using both biceps and able to contract both sides of your back/lats. Right now it’s mostly one arm doing the work. Look at what my arms are doing in the tutorial https://www.studioveena.com/tutorial/pole-hold-spin-1027/ both are bent. Practicing your pole hops focusing on the arms can help create the muscle memory for this.
got it. thanks for the tips. i wil practice on the pole hops and bending my arm down,
Here’s my pole hold spin. Let me know your thoughts @Veena – thank you
https://share.snapchat.com/m/GI9Fk0BX?share_id=VMDSl6wARkGQl5WUliqGSA&locale=en_US
The top arm is still straight. Try doing some pole hops a few times focusing on bending at both elbows before trying the pole hold spin. This might help you get the movement down. Keep reminding yourself both arms need to bend so you can use the biceps.
Will do. Thank you.