Squats on the Pole

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This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for pole tricks like Crucifix, Climbs and Caterpillars.

Suggested sets and reps 8-15 reps 2-4 Sets. 3 times per week.

TMG: ADDUCTORS / HAMSTRINGS / CALFS / QUADRICEPS / LATISSIMUS / BICEPS

NO POLE OPTIONS:

  • Lower body – For all lower body exercises below use a small fit ball or yoga block between the knees, this will help mimic squeezing the pole!
  • Fit ball on wall
  • Leg press machine
  • Horizontal leg press machine
  • Hack squat machine
  • Upper body – Lat pull down cable machine with triangle attachment.

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