Intermediate Level 1: Day 22
Duration: 00:49:02
Today you’ll be taking a big step toward higher level pole work, pun intended! Working on laybacks is another way to become inverted on the pole, allowing you to work on new things and get acclimated to being upside down while on the pole.
Pro tip: Did you know that the laybacks Cross ankle and Cross knee are almost always interchangeable? It’s true, which is great news because you can choose which feels most secure for your body and stick with that layback. I’m not saying you shouldn’t work on both, but if one feels way more challenging, then keep using the layback you feel best with.
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.
Hi! the Cross Knee Release is far more easyer than the Cross ankle release to me! Unfortunately I have still some problems with spinnning pole, it makes me sick and it get worse when I do inverted position…
That’s very common to feel sick ok nice you’ve inverted. Have you go through my spin program?
Once* not ok nice 😂
Not yet, as before making the inversion on spin I could manage this sikness. I saw your program about spin months ago and I’ve been trying a pair of your solutions like drinking mint Tea that works for me but the best solution for me is using each time the spinning pole only for 5 minutes, in order to get used to it. So I’ll try to do the same with inverted positions on spin… you have told in one of your videos that it’s more important learning on the static pole so I spent really few time on spinning. I want to complete the intermediate programs first and than if I’m still sick on spinning pole I’ll begin your spin program.
Hi! This was painful (like skin painful) so I was only able to try one cross knee. Should I not move forward to the next days in the program until I’m comfortable trying both car and ckr?
No keep going! With all of the programs its about introducing you to tricks. You don’t have to get them right away at all.
Cross ankle scares me a little more than cross knee so I’ll save it for when I’m more comfortable!!
That’s perfectly fine and some people will never do cross ankle because it doesn’t feel safe and that’s OK too!!
Well day 22
I’m more frustrated with myself than the moves x 😔 2 hands plank absolutely spot on , until cross knee and cross ankle, I use to be able to do them , but this time it’s a no no especially with the cross knee , I have fat thighs but a 40 mm pole , cross ankle yes but thighs were sore after trying cross knee 🥹 the flowmotion V and lunge perfectly needed xx❤️
Keep in mind the cross knee and cross ankle are interchangeable in almost every situation when used as a transition, so you don’t HAVE to use both. Before you assume it’s your body, it could be lack of external rotation from the hip, or it could be both. Do you have good external hip rotation? Were you able to find a comfortable placement on the leg from the floor?
From the floor it was so hard , an yeah it could be something to do with my hips I don’t know, how can I tell it’s my hip external rotation, I can do the leg lifts with my knee in and rotated out , it’s funny I can do certain things but I can’t do others , an it’s sooo frustrating xx 💕 but once my thighs stop stinging I’ll try again xx
If you can do this https://www.studioveena.com/tutorial/butterfly-stretch-1507/ with the knees close to the floor you have good hip rotation for the CKR. 💜
I’ll give that a go tomorrow as it’s late here in the uk xxx thank you 💓
I’m gonna give the butterfly stretch ago today did you ant a video so you can see if it’s my external rotation or it’s my legs lol xx🥰
Sure send a video
I’ll send it today as I went to chair class (burlesque) last night xx💓