Week 1 – Body waves

Veena January 14, 2021
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Intermediate tutorials
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Beginner tutorials
Intermediate tutorials
Advanced tutorials
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Flexibility tutorials
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This weeks VIP plan is all about improving your Body waves. If you feel stiff and want to become more fluid this plan is for you!

Things you’ll need:

  • A pole

Listed below are direct links to all of the tutorials used in this plan. Clicking on the links will provide descriptions and the related tutorials for each video.

Flowmotion Pelvic tilt 1 minute

Flowmotion reverse bridge 1 minute

Body wave 2 minutes

Reverse body wave 2 minutes

Leg hook crunch 3 sets 6-12 reps Both sides

The switch 12-20 reps each switch counts as one.

Beginner sexy pole dance routine

Bow Stretch Hold 30 to 60 seconds

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