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    Category: Strength and Conditioning

    Getting Started Strength and Conditioning (FREE)

    Welcome, I’m so glad you’re interested in starting your pole journey with me! Click here if you’d like to have a look at all of…

    veena
    Veena June 9, 2022
    0 Comments

    Forward and Back Scapula

    Before you work on anything else let’s learn more about your scapula. You can do this exercise anytime of day! Keep in mind it’s not…

    veena
    Veena March 17, 2020
    0 Comments

    Up and Neutral Scapula

    When you’re arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight. When you’re…

    veena
    Veena March 12, 2020
    1 Comment

    Scapula drills

    Here are some drill for your scapula that also make for a wonderful warm up. If you’re having a difficult time not moving the whole…

    veena
    Veena March 17, 2020
    0 Comments

    Forearm Extensions

    This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side, work heavily in pole so…

    veena
    Veena March 20, 2020
    0 Comments

    Forearm Flex

    If you’re struggling with your grip, this is a wonderful exercise to help train to improve grip control. Follow this exercise with a forearm flexor…

    veena
    Veena March 20, 2020
    1 Comment

    Downward Wrist Twists

    A common pole related forearm injury involving these muscles is called Golfers elbow. Working on wrist pronation (rotating the forearm to palm down) can help…

    veena
    Veena March 20, 2020
    0 Comments

    Upward Wrist Twists

    A common pole related forearm injury involving these muscles is Tennis elbow (epicondylitis). Working on wrist Supination (rotating the forearm to palm up) can help…

    veena
    Veena March 20, 2020
    0 Comments

    Radial Lift

    Here’s another great forearm strengthening exercise. This is the muscle responsible for radial deviation which is the movement of the hand sideways in the direction…

    veena
    Veena March 20, 2020
    0 Comments

    Ulnar Pulls

    Don’t worry if it feels like your barely moving during this exercise. For most people this motion will be very small. Keep it slow and…

    veena
    Veena March 20, 2020
    0 Comments

    Wrist Rocks

    For this wrist exercise I’ll demonstrate beginner to advanced options. These muscles are small so listen to your body and pick the right option that…

    veena
    Veena March 20, 2020
    0 Comments

    Wrist Strength and Mobility Drill

    Mobility keeps your wrists happy. Something to note, is that flexibility isn’t the same as mobility. Think of mobility as having strength within your flexibility…

    veena
    Veena March 20, 2020
    0 Comments

    Hand Strength Exercises

    For this exercise you’ll need a tennis ball, lacrosse, racquetball or even a large sock rolled up will work. Suggested sets and reps 1 –…

    veena
    Veena March 20, 2020
    2 Comments

    Hand and Wrist Strength ROUTINE

    Once you’ve become familiar with all of the previous hand, wrist and forearm exercises, you can combine them into one routine like this one! For…

    veena
    Veena March 20, 2020
    6 Comments

    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…

    veena
    Veena April 2, 2020
    0 Comments

    Climb ups

    You’ll love how this exercise targets your whole body. I’ll teach you the proper skills needed to use this as a strength building exercise. You’ll…

    veena
    Veena April 21, 2020
    0 Comments

    Pole Plie

    This is a great way to improve your external hip rotations, but it’s important to stay within your range of motion for this exercise. Never…

    veena
    Veena April 14, 2020
    0 Comments

    Lunges with Pole

    Today you’ll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch sides so…

    veena
    Veena April 2, 2020
    0 Comments

    Pole Squats

    There are all kinds of variations for foot and leg positions in a squat and each one targets slightly different muscle groups. You’ll learn a…

    veena
    Veena April 15, 2020
    0 Comments

    Pole Pistol Squat

    My oh, my, these are tough! If you’re new to exercise start with the beginner option. If you have or have had knee troubles in…

    veena
    Veena April 14, 2020
    0 Comments

    Leg Hook Crunch

    I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right muscle groups,. Understand this will…

    veena
    Veena April 2, 2020
    0 Comments

    Side Leg Hook Crunch

    I love using this exercise to strengthen the obliques. Bonus, it’s also perfect for working on balance and the knee pit grip. Suggested sets and…

    veena
    Veena March 12, 2020
    1 Comment

    Rear Leg Hook Crunch

    If you’re totally new to exercise and pole, you can either skip this one or just work on getting into the leg hook position as…

    veena
    Veena April 16, 2020
    0 Comments

    Pole Leg Lifts

    These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key for this line improving workout!…

    veena
    Veena April 2, 2020
    0 Comments

    Side Hold Tuck

    You’ll be using the Side pole hold for this exercise making it an effective way to train for Inverts, Shoulder mounts and the like. You’ll…

    veena
    Veena April 14, 2020
    0 Comments

    Pole Push

    Today you’ll learn 2 different variations of this exercise, use them both as each one targets slightly different muscles. If it feels too easy, you…

    veena
    Veena April 14, 2020
    0 Comments

    Pole Rows

    In this video I’ll introduced a few different hand placements for this strength exercise. You’ll use the pole to help strengthen the muscles of your…

    veena
    Veena April 3, 2020
    3 Comments

    Side Pole Row

    This exercise may not suitable for everyone. I’ll offer you a few tips if you’re new to exercise or if you have poor external shoulder…

    veena
    Veena April 21, 2020
    0 Comments

    Standing Ab Crunch

    I know this exercise might look easy but if you’re actively pulling, engaging the right muscles, it’s very effective and great for building a strong…

    veena
    Veena April 16, 2020
    2 Comments

    High Row

    Here is an exercise that’s awesome to work on for the rear shoulders. While working on these keep the top of the shoulders away from…

    veena
    Veena April 5, 2020
    0 Comments

    Biceps Curl

    I’ll be teaching you a few variations for this common exercise. Suggested sets and reps 8-15 Reps 2-4 Sets. 3 times per week. T.M.G. BICEPS…

    veena
    Veena April 16, 2020
    0 Comments

    High Biceps Curls

    This is an other great bicep curl variation, remember to keep the elbows up to target the right muscle groups! Suggested sets and reps 8-15…

    veena
    Veena April 22, 2020
    0 Comments

    Front Raise

    Before you give this exercise I try, I want to remind you that for all of the exercises using the resistance bands. You need to…

    veena
    Veena April 5, 2020
    0 Comments

    Rear Pulls

    I love using these as a warm up be for I pole dance, I hope you like them too. Be sure you’re not bending at…

    veena
    Veena April 5, 2020
    0 Comments

    Lateral Raises

    I think you’ll find this is a nice exercise for sculpting shoulder and maintaining shoulder health! Be sure your resistance band has tension at all…

    veena
    Veena April 6, 2020
    0 Comments

    Lateral Pull Downs

    Today I’ll share with you a few variations for this exercise. Before starting this exercise please do the shoulder mobility test. It’s presented first. It’s…

    veena
    Veena April 5, 2020
    0 Comments

    External Shoulder Rotation

    This and the internal shoulder rotation are both exercises I think everyone should do. You’ll be strengthening the rotator cuff which could help prevent injuries,…

    veena
    Veena April 6, 2020
    0 Comments

    Internal Shoulder Rotation

    As mentioned in the previous tutorial. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. You’ll want…

    veena
    Veena April 5, 2020
    0 Comments

    Modified Shoulder Press

    Today I’ll teach you a unique exercise that works the chest and shoulder because of the angle that is used. Suggested sets and reps 8-15…

    veena
    Veena April 10, 2020
    0 Comments

    Pole Shoulder Press

    I’ll teach you how to utilize your pole, a chair or any other sturdy knee height object to strengthen your shoulders. Working on these will…

    veena
    Veena April 10, 2020
    0 Comments

    The Hover

    I truly love this exercise. It’s deceptively challenging when done correctly. I’ll have you start by finding your neutral pelvis which is key for seeing…

    veena
    Veena April 22, 2020
    0 Comments

    Scapula Push Ups

    I think you’ll find this exercise makes for a great addition to any warm up. Remember not to bend the elbows, the motion is coming…

    veena
    Veena April 10, 2020
    0 Comments

    Inverted Shrugs

    If you want to start working towards Elbow stands, Handstands or tricks like Ayesha these can help you understand the movement you’ll use to push…

    veena
    Veena April 22, 2020
    3 Comments

    Side Push Up

    Today I’ll teach you two different positions you can use while performing this exercise. One position targets the triceps more and the other will focus…

    veena
    Veena April 10, 2020
    0 Comments

    Planks

    I’m excited to teach you several variations to help you get the most out of this exercise, regardless of your fitness level. I suggest training…

    veena
    Veena April 20, 2020
    0 Comments

    Dolphin Push ups

    In this video I’ll introduce you to a wonderful exercise to strengthen your core and shoulders. Dolphin push ups are helpful when training for Elbow…

    veena
    Veena April 22, 2020
    0 Comments

    Side Planks

    In this video I’ll teach you several variations allowing you to pick the one that works best for your body. Suggested sets and reps 6-12…

    veena
    Veena April 10, 2020
    0 Comments

    Hand and Elbow Planks

    I’m going to teach you 2 variations for this exercise. When performing this focus on fully extending through the back of the knee by tightening…

    veena
    Veena April 22, 2020
    0 Comments

    Wall Handstands

    This is your first step towards working on Handstands! If you have a fear of your arms not being able to hold you, give the…

    veena
    Veena April 10, 2020
    0 Comments

    Ab Curls

    In this video I’ll teach you 2 options for this exercise. Keep in mind this is not the same as a sit up. This exercise…

    veena
    Veena April 14, 2020
    0 Comments

    The Ab Switch (great for new moms)

    Even though I point out this exercise is great for postpartum, it’s really something everyone should be doing. I’ll teach you a few variations to…

    veena
    Veena April 14, 2020
    1 Comment

    Torso Rotations

    For this exercise I want you to focus on hinging at the hips. Don’t bend at the waist as this will cause straining at the…

    veena
    Veena April 16, 2020
    0 Comments

    Torso Twists

    I’ll teach you a few options for arm placement and you’ll start by sitting on the floor. You can stay on the floor for as…

    veena
    Veena April 16, 2020
    0 Comments

    Hollow Body

    First understand the term Hollow body is a position. The exercises you’ll see in this lesson will help you find and create muscle memory for…

    veena
    Veena April 22, 2020
    0 Comments

    Lying Leg Circles

    In this exercise you’re moving the leg, but to get the most out of this your hips need to stay still. Don’t twist the hips…

    veena
    Veena April 22, 2020
    0 Comments

    Hip Flexor Lifts

    Here’s a great exercise to help you prepare your deep core muscles for all moves that require the legs to be lifted high above the…

    veena
    Veena April 16, 2020
    0 Comments

    Pike Compression

    These are very challenging! Don’t be surprised if you can’t lift the legs off the floor very far, if at all, this is normal and…

    veena
    Veena April 16, 2020
    0 Comments

    V Sit Compressions

    When working with this exercise, your pelvis position is important so pay close attention to my cues! Just like in the previous tutorial, it’s normal…

    veena
    Veena April 16, 2020
    2 Comments

    Bird Dog

    To really feel this exercise, you’ll need to focus on holding neutral pelvis (this can be slightly different for everyone) and don’t twist your hip…

    veena
    Veena April 16, 2020
    0 Comments

    Squat Twists

    These are a fun version of the squat. I’ll teach you a few variations you can try including using a yoga block! Suggested sets and…

    veena
    Veena April 16, 2020
    0 Comments

    Plank Tucks

    I’ll be teaching you a few different options for this exercise. Choose the ones you like best and remember variety is good! Suggested sets and…

    veena
    Veena April 20, 2020
    0 Comments

    Spinal Contractions

    This is not the same exercise as the Superman back. In the Superman back, you also squeeze your butt. Here, you’re relaxing the butt and…

    veena
    Veena April 16, 2020
    0 Comments

    Superman Back

    I’ll provide you with a few variations to work with. Unlike the previous exercise the Spinal contraction, in this exercise you do squeeze the butt.…

    veena
    Veena April 16, 2020
    0 Comments

    Booty Lift

    I love this one and I want you to get the most out of this exercise. So, don’t round your lower back but rather think…

    veena
    Veena April 16, 2020
    0 Comments

    Booty Squeeze

    The goal of this exercise is not how high you can lift the legs. It’s actually about pressing the heels in towards each other while…

    veena
    Veena April 16, 2020
    0 Comments

    Clamshells

    Clamshell are awesome for strengthening the muscles that aid in active flexibility. You’ll need this for tricks like Chopstix or inverted splits and straddles. I…

    veena
    Veena April 21, 2020
    0 Comments

    Burpee

    I’m not a huge fan of training with Burpees but they were very big a while back so I thought breaking them down might help…

    veena
    Veena April 16, 2020
    0 Comments

    Toe Points (how to point the toes)

    I don’t know of any dancer who doesn’t want to develop a nice foot line. This video will break down how to point the foot…

    veena
    Veena April 7, 2020
    0 Comments

    Deep Side Lunge

    I’ll share several options to accommodate your current fitness level. Choose the one that works best for you and only move on to the next,…

    veena
    Veena April 21, 2020
    0 Comments

    Hip External Rotations

    This exercise will help you strengthening the external hip muscles which will help improve middle splits, and moves that require split flexibility while inverted. Suggested…

    veena
    Veena April 22, 2020
    0 Comments

    Hip Internal Rotations

    Just like in the previous tutorial a strong internal hip rotation will help with moves like plank, cross ankle release, your squeezing leg muscles. Suggested…

    veena
    Veena April 22, 2020
    0 Comments

    Finger Push Ups

    Here’s nice exercise to strength your hands. Remember keep your fingers spread wide and place even pressure throughout the movement. Choose whichever variation allows for…

    veena
    Veena April 22, 2020
    0 Comments

    Ankle Rotations

    These are a wonderful warm up and will help improve your ankle mobility! Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times per week.…

    veena
    Veena April 7, 2020
    0 Comments

    Foot Push

    For this exercise I’ll provide 2 options for positioning the body, choose whichever feel most comfortable. Suggested sets and reps 10-15 Reps 1-3 Sets. 3…

    veena
    Veena April 7, 2020
    0 Comments

    Toe Points (with band)

    This exercise is similar to the Foot push, however, the leg should be straight not bend like in the foot push. Suggested sets and reps…

    veena
    Veena April 7, 2020
    0 Comments

    Calf Raises

    If you don’t have a pole, use a wall, chair or anything stable. Increase the intensity by doing these on the edge of the stairs…

    veena
    Veena April 7, 2020
    0 Comments

    Soleus Raises

    This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent you will…

    veena
    Veena April 7, 2020
    0 Comments

    Foot Adduction

    This exercise is also known as Foot/Ankle inversion! Feel free to tie the band onto your pole or close it in a door, if holding…

    veena
    Veena April 7, 2020
    0 Comments

    Foot Abduction

    Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times…

    veena
    Veena April 7, 2020
    0 Comments

    Foot Exercise 1

    This exercise can take some practice, but it’s a good one if you have flat feet! Avoid curling the toes under for this one, that’s…

    veena
    Veena April 7, 2020
    0 Comments

    Foot Exercise 2

    Treat your feet to this exercise, it’s a nice one. Feel free to do these real slow, Suggested sets and reps 10-15 Reps 1-3 Sets.…

    veena
    Veena April 7, 2020
    0 Comments

    Foot and Ankle STRENGTH ROUTINE

    STRENGTH BUILDING – Length 13:00 – Items needed: The routine targets everything below the knee and it’s a wonderful way to prepare your feet and ankles…

    veena
    Veena April 7, 2020
    0 Comments

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