Week 10 – Superman

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Beginner tutorials
Intermediate tutorials
Advanced tutorials
Off pole conditioning
Flexibility tutorials
Hula hoop, chair, and hammock tutorials
30 Day programs
Get help from Veena herself
100% access to all tutorials on StudioVeena.Com
Upload and share videos

This weeks VIP plan can be used by all levels! Even if you’ve just started pole dancing you can give this a try because I’ve included no invert entries! You’ll learn static and spinning pole techniques, fun exits and the Superman spin as well.

Things you’ll need:

Perform all tricks 3 times per week, leaving a day of rest between.

Pole sits

Basic planks

These moves will help drive home the idea that tipping one hip down will lock you into place. Try both sides but keep the reps to 10 or less to avoid unnecessary pole burn!

Superman

All listed exercises and stretches should be done 3 times per week 10-20 reps 2-3 sets leaving a day of rest between. Feel free to do these on the same day you train the above pole moves or on the days off from pole

Hand and wrist strength routine

Bird dog

Superman back

Cobra stretch

Shoulder clock stretch

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