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SV March Challenge
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I’ve been posting to IG @nettiemarie79 . Here’s my submissions for days 1-4. I posted videos for the spinal contractions and knee tucks on IG but I took screen shots of them for here.
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Day 6! 🌈 Marley. http://instagram.com/p/z3VtmQpAZE/
This is Advanced!! In my lesson https://www.studioveena.com/lessons/view/4f985686-ab20-4fdf-a0b7-29570ac37250 you’ll see I suggest never grabbing the top hooked leg first. It’s much safer to grab the free leg first then IF flexibility allows, grab the hooked leg too. Grabbing the top leg first can place a tremendous amount of stress on the knee!
Please check out my lesson for help and variations 💜 -
I was going to do it yesterday, and ended up getting roped into helping the boyfriend with his paperwork (I didn’t mind so much, he’s paying me), and then I was gonna do it today, and I’m sick again!
Rawr!
I’ll catch up, I promise! -
I would so participate if I could!
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Day 6. https://instagram.com/p/z5dJzuDLDd
Sorry this is so rushed. If I explained the day I’m having…. Sigh. Anyway, I tried to go up and grab that top leg but it wasn’t happening. I had a good laugh about it anyway. Figure I’d would show the whole thing… Good, bad, ugly
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Allyson, I could hardly grab my top foot sooooo 😊
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http://instagram.com/p/z54jZxpAeR/ Day 7! 🌈 Lunge Thigh Stretch. For more variations check out my lesson https://www.studioveena.com/lessons/view/4dfb5178-ba64-438e-8bf4-5f360ac37250
The key here is to keep the hip bones level and pelvis pushing forward. Arching the low back will take away from the stretch. 💜
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I finally got around to film myself doing the challenge and I made an album for pictures. 🙂 Day 5-7 will follow tomorrow, I’m really looking forward to the marley, it’s one of my absolute favourite moves. 😀
Link to the first picture of the album: https://www.studioveena.com/photos/view_photo/54fa380c-b50c-445f-82fc-01be0a9aa0eb 🙂
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Day 8! 🌈 Yogini! http://instagram.com/p/z8c2wipAfT/
Please checkout my lesson for great tips on avoiding injury! https://www.studioveena.com/lessons/view/5428ee0b-cad4-4c48-abfb-5b060a9aa0eb
This move is not right for everyone, if the lower ribs cannot be kept off the pole do not attempt!! -
Day 7. http://instagram.com/p/z8y4YhjLH4/
🙂
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Day 8. http://instagram.com/p/z_GFIcjLF6/
Sorry the quality is so bad. The lights in there are dim and when it’s nighttime it’s so dark. I should use my good camera but I was rushing like always 😜
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Day 9! Reverse Bridge! http://instagram.com/p/z_LDffJATX/
Check out my lesson for great tips https://www.studioveena.com/lessons/view/4dee2b60-a974-4aab-9feb-5d480ac37250 When done correctly this a great way to relieve tension between the Scapula (shoulder blades).
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Day 5: https://www.studioveena.com/photos/view_photo/54fd6c56-b034-4e63-826b-77110a9aa0eb and https://www.studioveena.com/photos/view_photo/54fd6c4f-47d4-4a5d-9143-77110a9aa0eb
Day 6: https://www.studioveena.com/videos/view/54fd69ed-67bc-4589-a5b5-76230a9aa0eb Marley ^^
Day 7: https://www.studioveena.com/photos/view_photo/54fd6c60-7f04-43be-b5fa-77110a9aa0eb and https://www.studioveena.com/photos/view_photo/54fd6c5b-b6f4-424d-8298-77110a9aa0eb
Day 8: https://www.studioveena.com/photos/view_photo/54fd6c49-5360-47d3-9ddd-77110a9aa0eb – Yogini. Thanks for making me try that one again, was the first time ever I did it. 🙂
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Day 10! 🌈 #SVbackarch – Half Bridge. http://instagram.com/p/0BiQJApAdj
Check out my lesson for help and tips! https://www.studioveena.com/lessons/view/4de8dfb0-4950-4fd8-9dbb-7fe60ac37250 💜
This can be done two ways depending on what you’d like to focus on. To stretch the Quads more keep the pelvis neutral, to work on spinal mobility, practice pushing the hips up high, allowing the pelvis to drop, arching. For both keep the abs tight.
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Day 11! Dragons Tail! http://instagram.com/p/0EDqpGpAZN
Click here to see the lesson https://www.studioveena.com/lessons/view/5468f819-cf9c-4329-a1b4-3bd70a9aa0eb This is an advanced move, please don’t try this without instruction first! This clip is an example of the move, it’s not meant to take the place of instruction. You must have flexibility and stability in the shoulder before working on this move.💜
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Day 12! Cobra http://instagram.com/p/0GmqfnpAYj/
Check out the lesson https://www.studioveena.com/lessons/view/4de794f2-2bc4-4e78-938c-53a40ac37250 for more variations and detailed instruction. Keep the legs together and choose a variation that works for your body. This is a nice stretch after abdominal work!
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Also here is a video for day 11 https://instagram.com/akpoles/p/0Gt5ZnjLFf/ 🙂
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Day 13! Bow and arrow http://instagram.com/p/0JR-MzJAcF/
For more instruction and different grip options check out my lesson https://www.studioveena.com/lessons/view/4d46d077-22f0-4c57-87e0-2ff40ac37250 Shoulder flexibility and back mobility is helpful for this move. I decided to play around with a different exit and I kinda like it! 😋
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Day 9 – https://www.studioveena.com/photos/view_photo/55034e55-a75c-45a0-8ece-1c070a9aa0eb Oh I loooove this one 🙂 Feels so nice
Day 10 – https://www.studioveena.com/photos/view_photo/55034e5d-d554-4cf5-8ad7-1d700a9aa0eb
Day 12 – Three types of cobra: https://www.studioveena.com/photos/view_photo/55034e63-bbe0-4634-b91f-1b9d0a9aa0eb
Day 11 (Dragonstail) and 13 (Bow and Arrow) have to wait, I just wasn’t sticking to the pole today, at all… Haven’t tried dragonstail yet, maybe if I have a really good day I’ll try it tomorrow (open training, so tons of spotters and people who already can do it xD). I do have some old videos of bow and arrow, I love that trick, but I wanted to take a new one for the challenge, so that too will follow tomorrow. 🙂
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Day 14! Ballerina 🙆 http://instagram.com/p/0LyTaPJAUT/
This is the advanced variation also known as Eagle. Check out my lesson for the easier option and helpful tips to get you ready for this move! 💜 https://www.studioveena.com/lessons/view/4fa14cec-8224-4de4-87a9-2ec70ac37250 Note that is is NOT the twisted variation, that will be posted tomorrow. Wearing my lovely @kupmykakez bottoms https://www.studioveena.com/store/index.php/clothing/kmk-mystique-palm.html
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