Squats on the Pole

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 / CALVES / 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 pulldown cable machine with triangle attachment.