Week 10 – Superman

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:

• A pole
• Light resistance bands for hand and wrist exercises

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