30 Day Invert: Day 3
Duration: 00:35:22
Today is your first invert class and you’ll be working on strengthening the upper body and drills to train your timing for controlled momentum. Be sure to read the full description and don’t forget you can take notes right here on the website! These are private and you’ll find a list of your notes on your profile.
Mantra: I do not need to be perfect to achieve my goals
Tips: I want to be clear about the goal of this class. It’s not to “get” you to invert. Really, it’s about building strength, skills, and confidence for the invert. You’ll gain a better understanding of the invert and your own body and mind. You might be inverting by the end of this program, you might not—one is not better than the other, there is no expectation! It can be hard to commit to doing something with no expectation behind it, so if that’s the case for you, the expectation for this class is to be open to a more holistic approach to pole education.
Question: What was the most challenging skill for you today? What did you find to be the most fun or enjoyable?
Homework: Write down 1-5 things you’re most worried about, then list 1-5 things you’re most excited about. *Hint* It’s okay if what comes out isn’t related to pole dance at all because chances are it’s been playing in your subconscious, which can affect anything you’re doing, including learning something new.
If you need to pause the video at any time to practice more or have a look at a related tutorial to learn more tips for an exercise or trick, go for it.
Here’s a list of direct links for some of the more challenging tricks, exercises, and stretches used.
This was a great workout. I’m especially looking forward to revisiting the floor invert work on Day 7 and seeing if my tuck invert position gets stronger. Thanks Veena!
Keep me posted 😊
I have to start again on wednesday because I have my exams tomorrow 🙂 Looking forward to the whole program and in my holidays (nearly 3 months haha I love to be a student 😉 ) I will do this and the caterpillar program. Thanks again for the great lessons Veena 💖
Those crucifixes were brutal. I can’t really let go on my opposite side 🙁
This was great! I was able to do both the floor and low invert easily! I’m so excited, thanks so much for putting this program together it’s really helping me so much. I just did your 30 days of abs last month and the hard core workout was also the easiest it’s ever been! I really feel like my poling is progressing I really appreciate all your lessons! Thanks Veena!
Wonderful to hear Traveler 💜💜
Perfect…the tips for inverting were just what I needed. I have zero coordination and have issues focusing on what my arms are doing when I get my legs up. Putting it to music and practicing the step and sweep really helped.
Yay!
The tips are superb! I have videos of my invert from March and looked and there is ZERO armpit grip when
I’m inverting which explains why it looks like I’m just flinging myself up there! Once I started gripping while on the floor practice, I could curl my hips upward instead of walking my feet upward! Proves that the right way is the best way!
oh my goodness this is so amazingly helpful!! I’ve had previous instructors tell me to start inverts right from the side pole hold with no momentum at all. These tips will definitely help I cant wait to try it.
It can be a challenge to relearn but I hope it helps!!
Done.
Day 3 done 🙂 working through the tips video I realized I do not have much leg strength or flexibility, going to have to work on that! Also that tip to step and sweep to music really helped.
Glad that tip helped! There are some good lower body routines that can help with strength 😊
Glad I’m going through this program. Realized I’m doing things backwards… going up with a left sidehold and have opposite leg hold placement. I’m reteaching myself to do things right cause I’m old and things hurt if you don’t follow the directions…. lol
Day 30 done! Thank you Veena 🙂
I mean day 3 lol
Lol
Woohoo just inverted for the first time in 5 years!
Any tips on how not to bruise the hell out of yourself sliding down a brass pole? :L
That’s awesome!!! Oh my gosh…hmmm brass is so sticky, I feel your pain! Keep practicing and your body will begin to learn how much squeeze is needed to stay up yet slide.
The first crucifix I did today was so solid…I let go with my hands for maybe 10 seconds….twice! Then I went to record and basically fell backwards each time…of course. Lol
Oh, I hate when that happens! At least you know you can do it! Maybe you’ll catch it next time.
True that!
Hi Veena! This was super helpful, especially working on the inverts from the floor. It made me realize how much flexibility I am needing in my lower body (Probably why it’s a struggle from standing!). Even from the bridge position, I struggle to get my outside ankle up onto the pole. Do you have any exercises or videos that can help with that? Not sure what I even need to target – hamstrings, hips, both? My hips start to drop as my ankle gets closer to the pole and it’s challenging to keep them up.
Hello! Sure thing! Here are more options you can use. Make sure to do these on the same day as training so you have full rest days.
Sexy legs and abs routine https://www.studioveena.com/tutorial/sexy-legs-and-abs-routine-379/
Active front splits routine https://www.studioveena.com/tutorial/active-front-splits-routine-live-lesson-1572/
Lower body routine https://www.studioveena.com/tutorial/lower-body-routine-305/
Lower body yoga block routine https://www.studioveena.com/tutorial/yoga-block-lower-body-workout-live-lesson-695/
Lower body conditioning routine https://www.studioveena.com/tutorial/lower-body-conditioning-routine-774/
If you don’t have time for routines you can choose any individual exercise from my strength and conditioning section. Tutorials are categorized by muscle groups, so starting with the Ab curl https://www.studioveena.com/tutorial/ab-curls-950/ and working from there will provide you with great options for invert training.
You can save all of some of these so you don’t have to search for them or come back to this comment.
Did you find the links I sent helpful?
Yes, they have been super helpful!! Practicing inverts from the ground have definitely improved and my overall hip strength as well.