Beginner Level 3: Day 9
Duration: 00:33:36
Today you’ll be practicing the beginner sexy pole dance routine. Below I’ve listed a reminder of how to approach learning a routine.
Pro tip: Remember these steps during the practice session:
Slow it down: Practice the routine at a slower tempo until you are comfortable, then gradually increase the speed to the normal pace. You can slow down or speed up the videos here by clicking on the little setting gear icon at the bottom of the video player.
Break up the routine into multiple sections: Instead of learning the entire dance at once, break it into smaller, manageable sections.
Repeat and repeat: Practice each section multiple times until you build muscle memory. Drill it, or even practice the motions in slow-motion or “marked” with partial movements.
Connect the sections: Once you’ve mastered a section, practice connecting it to the next one by focusing on the transition.
Practice consistently: A little practice every other day is more effective than cramming it all in at once.
Practice with the music: After you have the basic movements down, start practicing with the music to get the timing and rhythm correct.
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each full length tutorial you worked on in today’s session. Remember you only need to click on these if you’d like more help or information.
day 9 ✅
Hi Veena! My bottom hand seems to get stuck in forearm sit when I try to get out of the move. Any advice on that?
A video would be helpful for troubleshooting. How are you attempting to get out?
Hi Veena, sorry for late reply! I kinda had to watch the tutorial again and try doing as it says 😊. Adjusted lower sitting hand a bit, then more active in gripping with legs on the way back and pulling with hand, much better exit. Problem was sliding down a bit over the lower hand.
Ok! Good job!
Morning ! i struggled a little with the fireman spin to back hook…. transitioning from fireman to back hook `even though i watched it a lot of times !! Any tips at all
Do you have a video or can you explain what part was troubling you?
This was fun. I had an issue with transitioning from fireman to backhook on beginner 1. I kept sliding down the pole too quickly even with grip…so annoying. I just need to practice more and work on my grip more.
Keep in mind that the more outward momentum you can generate the easier it will be to stay up. So yes, practice and keep that momentum up ⬆️ 💜
Noted, “more outward momentum” to stay up. Thank you. 🙂
👍
Of the two combos, I found #1 the hardest! Haven’t figured out the transition between fireman spin and back hook. . . yet (I almost typed “I can’t” and slapped my own wrist, lol). I feel like I slide too far down before I can do anything to transition to back hook. Crazily enough, I can already do this on spin pole.
It’s much easier to do the combo on spin so it’s not odd that the static version is more challenging. Love the conscious change of wording from can’t.
On another note, will you be joining us on the timeline for the elbow stands this week?
Thanks. 🙂 Former yoga teacher here. . . now I just practice at home.
I haven’t checked out the timeline yet but I’m going to sit down and do so tonight. I could use a refresher on elbow/forearm stands.
Yoga teacher! That’s 💜💜💜
Day 9 done 👍✅
Yet another fun workout day xxx loved every minute of it I will video at some point 😁🤣❤️❤️
Wonderful!
Definitely need more practice with the beginner sexy pole routine. It is my 2nd week back after 6 months so I didn’t push myself. I want to practice the routine a few more times before I move to intermediate.
Correction…. Before I start back with intermediate 🙃
That sound good! 💜💜
In the forearm sit, when I use the same hand as my lower hip, I have more room to grip, and I feel more stable. When I try the top hand, it almost feels like I have too much buttcheek in the way 😂 I can’t get that hand under the top hip to grab the pole lol. Can it be done either way?
You do actually use the same arm under your butt as the lower leg. So essentially your whole body is leaning more to one side than the other. 🙌
When I say higher butt cheek, I’m referring to when you’re in the sit, that “higher” leg is on top of the bottom leg. If for some reason you want to reverse which hand is below, it’s not going to hurt you, but it might be uncomfortable.
Ahhh, my bad! That makes much more sense! Thank you for explaining 🙂
I should’ve been more clear in the video
All good! Sometimes it takes a little longer for something to click, even if you’ve explained it well
Hi Veena,
I’m dealing with some wrist pain that cropped up a couple weeks ago that initially started when practicing jamilla/thigh rest. I don’t think I supported myself enough with the left bicep when my right arm was on the bottom on split grip. I’ve been doing warm ups and all your exercises, but it’s possible I just went too hard, placed my hand incorrectly, or was prone to this happening for whatever reason. I’m experiencing ulnar pain and weakness gripping, tingling and numbness on the pinkie side. I have had issues with the weakness/tingling before probably due to smart phone usage and the fact that I sleep with my arms held tightly to myself in the fetal position. Both of these are factors I’m trying to eliminate.
The pain didn’t bother me when poling until a couple days ago. I’ll be making a doctor’s appointment and getting checked out for sure.
While I’m grounded, is there anything non bum wrist related I can focus on that you recommend? Like heels, abdominal work, flexibility, or flow? I don’t want to do anything that will exacerbate the injury and jeopardize future poling, but I’d like to keep momentum safely if possible. Also, if you have any words of encouragement to get through my first pole injury, I’d be grateful lol 🥲 Thanks Veena!
That’s always frustrating, I can totally help you out. I’m going to message you so we can continue the conversation there without loosing track of everything and I’ll share some links:)
I’ve sent a looooong message to your profile 🙂
Thank you so much Veena! 💜
WUFF. I forgot how intense those forearm sits can be! Going back through this program has been great so far because I remember doing these things before and really struggling. MUCH stronger in fan legs and static spinning into a performance climb!
How well does your pole grip recipe hold up under sweat? I was a sweaty Betty halfway through the routine and had to wipe the pole and reapply dry hands to finish, lol.
That’s awesome that you can tell you’re stronger now!
No, the grip aid recipe I have is not suitable for sweat at all. It’s to add moisture so that that’s not what you want to use. If you Google antiperspirant for hands, you’re gonna come up with all kinds of options.
Ok, I’ll do that. Dry Hands just isn’t cutting it.
I’ve also heard some people have had success washing their hands in very hot water with dish soap that is decreasing