Inter 1 Day 22
Day 22. Today you’ll practice the plank again. Then it’s time to work on 2 new moves the Cross Knee Release and Cross ankle release. I want you to give both of these a try because you might find one feels more secure than the other for you. That’s normal and you can choose to work with whichever one feels best because the cross knee and cross ankle release are usually interchangeable. Warm up with The stands routine.
Two hands plank 2-3 tries, remember to try switching which hip is up!
Cross knee release 1-5 tries, but no more than 5 tries! Both sides, if you feel secure.
Cross ankle release 1-5 tries, but no more than 5 tries! Both sides, if you feel secure.
Flowmotion sitting v 2 rounds
Flowmotion lunge 2 rounds
Give the 2 hand plank, 3 tries. Give the cross knee and cross ankle no more than 5 times for each. Finish with the stretches listed.
Hi! the Cross Knee Release is far more easyer than the Cross ankle release to me! Unfortunately I have still some problems with spinnning pole, it makes me sick and it get worse when I do inverted position…
That’s very common to feel sick ok nice you’ve inverted. Have you go through my spin program?
Once* not ok nice 😂
Not yet, as before making the inversion on spin I could manage this sikness. I saw your program about spin months ago and I’ve been trying a pair of your solutions like drinking mint Tea that works for me but the best solution for me is using each time the spinning pole only for 5 minutes, in order to get used to it. So I’ll try to do the same with inverted positions on spin… you have told in one of your videos that it’s more important learning on the static pole so I spent really few time on spinning. I want to complete the intermediate programs first and than if I’m still sick on spinning pole I’ll begin your spin program.
Hi! This was painful (like skin painful) so I was only able to try one cross knee. Should I not move forward to the next days in the program until I’m comfortable trying both car and ckr?
No keep going! With all of the programs its about introducing you to tricks. You don’t have to get them right away at all.
Cross ankle scares me a little more than cross knee so I’ll save it for when I’m more comfortable!!
That’s perfectly fine and some people will never do cross ankle because it doesn’t feel safe and that’s OK too!!