Inter 2 Day 1
Day 1. Welcome to your first day of intermediate level2. I want to remind you that if you’re struggling with inverts it’s ok and totally normal, you’re not behind or failing. There is no timeline for pole tricks, progression will vary from person to person.
Before starting this level please watch the Check your Invert video to assess if more practice is needed for your inverts. If so, head over to my 30 day invert program and complete that before starting this level.
If you feel your invert is close but needs a few tweaks, remember, the way I teach the invert is done is steps, so for today focus on whichever step needs the most work.
Start today by watching my Veena’s tips for crucifix video, then warm up with my Level 1 pole strength routine.
Listed below are direct links for all of the tutorials used today, feel free to click through if you’d like to see the related tutorials and full descriptions for each individual tutorial. Otherwise you can let each video play through to the next one.
Inverted crucifix Up to 10 times, per side, but no more!
Invert Up to 10 times, per side, but no more!
Lying V straddle Hold for 30 seconds, using passive stretching.
Calf stretch Hold for 15-30 seconds, using passive stretching.
Forearm flexor stretch Hold for 30 seconds
Forearm extensor stretch Hold for 30 seconds
Thank you Veena!!! Your tips about Crucifix are really usefull and interesting!!!
Hi Veena, I’m having a little trouble with the front leg hook crunches. My issue is that I feel some straining in the knee that isn’t hooked. It doesn’t hurt but is uncomfortable at and just above the patella. I’ve taken a video and I can see that my knee isn’t correct. I think it bows forward a little bit despite adjustment I can’t seem to fix this. I’ve tried to upload a video under files here but I am unable to ( mp4 file) . Is there somewhere else I can upload this ? Your advice on how to correct this would be really appreciated.
Bows backwards sorry* maybe a bit hyperextended
You can’t directly upload on within the comments. Go to your profile to upload a video. Seeing would really be helpful
It is bending forward not backwards.. sorry… silly me 🤣. I’ve just uploaded the vid under my profile. Thanks
Oh that’s perfectly ok for the standing knee to bend. You don’t want it to lock or push back. The sensation you feel above the knee is most likely just the Quads contracting hard.
Ok. I definitely am weak in the quads so will be a good way to help improve this. Thanks for your help.
[…] here to start this […]
I’d forgotten how hard crucifix can be, love the format of the videos, having them play through is so helpful. Many thanks to the webmaster
Yes, they really are something we all need to keep working on. I’ll let him know, I’m so grateful he was able to do this for us.
this was awesome. when i go upside down. i get stuck in the first position. it feels completely impossible to move myself backwards. any tips?
If you could share a video link of your attempt I could make a more accurate suggestion.
If you’re talking about inverting regarding the question, it could be lack of strength in the back, core or just technique.
where could i share a video 🙂 ?
You can add a shareable link here or if you want privacy “connect” with me here (connecting is friending) then you can send me a private message with the link.
okay thank you 🙂 https://drive.google.com/file/d/1d1oYsMuMnQFvbQrh4Ia0U1oPwF8AcfBW/view?usp=sharing
OK now I know what move you’re talking about the reverse elbow stand!! I actually find this is more difficult than doing the handstand variation so if you’re comfortable practicing for a handstand position, it will be easier than elbow. Stand version is just their for people who are a bit scared of handstands.. if you want to be able to shift back, you need to have very strong triceps and shoulders because you’ll literally need to use those to shift yourself back. If you can’t move yourself back it’s not a big deal. This is just practicing getting your body used to being upside down. Even I find all of the elbow stand versions a bit more difficult than other options. I share anything that has elbow stand first is there more for again the people who are scared to work on some thing from a handstand position. Does that make sense?
Oh I should add if you want to keep working on the reverse elbow stand, the key is to use the crucifix (between the knees) to hold the body as you shift the upper body. I should have given that info first.