SV April Challenge!
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Veena ·
Day 17! ☔️ #svaprilabs - Hold Spin (on Static)! https://instagram.com/p/1iokeMpAaw/ Here's the lesson showing BOTH static and spinning pole https://www.studioveena.com/lessons/view/4fe0ab18-19fc-4bd0-8983-03e40ac37250 To hold this spin (and make it look straight) you HAVE to use your core, making this not only great for the upper body but abdominals as well. The first is a full Hold Spin (several revolutions) the second is a great place to start, just a small hop! Use whatever allows for best form! Please check out the lesson for more in-depth help! If using this as a strength builder perform 1-2 sets 3-15 reps BOTH directions, switching hand placement! Bottoms by @kupmykakez!!!! She announced the winner of week 2 yesterday, so don't forget to tag and follow her too! 💜
Veena ·
Gena, I can't believe how fast you're progressing! Allyson, how can you say "with out much success" I've seen people who enter competitions who's legs bend more!? Don't be so hard on yourself, I'm guessing these are not things you work on every practice? No worries sunshine, the important thing about torso twist is trying to keep the hips from twisting too, while staying in your ROM. For everyone....Keeping the legs straight is super hard, and takes strength, flexibility and TONS of practice! If you want to improve leg lines in lifts the Lower Body routine will help! https://www.studioveena.com/lessons/view/52e9d171-5724-43b2-8784-47960a9aa0eb
Gena ·
Thanks Veena. It is nice to hear kind words. Allyson, I didn't think it looked too bad...we all need to work on something! :)
Veena ·
Here's the winner for week 2!!! Big thanks to Kupmykakez our sponsor 💜
Thanks guys! Don't worry, I'm not bumming hard about bent legs. I don't mind a tuck then BAM legs out, I think that looks cool too, and that's mostly what I try and do at home. I think strength may have some role, but I'm going to blame my tight hammys too. 😜 I'll work on it!
This challenge has been so fun and helpful!!! I've done things this month alone that I could never even begin to do! I'm so excited!! Thank you Veena 😊 ♡
Inverted V; yeah man https://www.studioveena.com/videos/edit/553063d9-af7c-457e-a276-5afa0a9aa0eb
Thank you, Veena:-) Day 17 - Hold Spin - work in progress https://www.studioveena.com/videos/edit/5530c76b-8690-4ea1-ac8c-0f3d0a9aa0eb
Gena ·
Day 17: Hold Spin https://instagram.com/p/1ktZWouKuj/?taken-by=gkoelker Not great, but one thing about this challenge is that I am working on things that I might not have yet. Gotta love that!
InstagramGena Koelker on Instagram: "Day 17 of #svaprilabs - the pole hold spin. This is more difficult than it looks. Something else to work in! 😀. @studioveena @kupmykakez #polefit #poletraining #poleconditioning #lovethis"8 likes, 0 comments - gena_bridgette on June 18, 2015: "Day 17 of #svaprilabs - the pole hold spin. This is more difficult than it looks. Something else to work in! 😀. @studioveena @kupmykakez #polefit #poletraining #poleconditioning #lovethis". Veena ·
Day 18! ☔️ #SVAprilAbs - Hip Flexor Lift. https://instagram.com/p/1lI_IYJARe/ Here's the lesson https://www.studioveena.com/lessons/view/4e1af31f-dc20-4e77-bd07-301c0ac37250 Please check out the lesson for more tips and variations. 💜 This is a wonderful conditioning move when done correctly. You'll see I start by making sure my pelvis is neutral and abs are in, focusing on deep core muscles. Stay with single leg until you understand the movement. Perform 1-3 sets 8-30 reps total Keeping my hips warm with some @kupmykakez!! Don't forget to follow her and myself and post daily with the hashtag #SVAprilAbs for a chance to win our weekly prize!
Day 18 - Hip Flexor Lift https://www.studioveena.com/videos/edit/55325c9f-37cc-4b1e-a73a-1cc80a9aa0eb
Veena ·
Day 19! ☔️ #SVAprilAbs - Side Climb! https://instagram.com/p/1nto-3JAUB/ Here's the lesson. https://www.studioveena.com/lessons/view/4cadc481-2a2c-4804-861e-148a0ac37250 You'll find 3 variations in the lesson along with helpful related lessons that when done, will help you work up to this climb! Choose the full climb or the last option shown. If using these to build strength perform 1-3. Sets of 1-10 Reps BOTH sides. If you're new to these, count each climb up the pole as one rep, if you are already a rockstar in the side climb, then count one rep once you come back down! 💪🏻💪🏻 Love these bottoms by @kupmykakez! Follow here and myself for a chance to win!
Gena ·
Day 18: Hip Flexor Lift https://instagram.com/p/1na4pxOKjc/?taken-by=gkoelker
InstagramGena Koelker on Instagram: "Day 18 #svaprilabs hip flexor lift. @studioveena @kupmykakez #lovethis #polefit #poleobsession #fitnom #fitnessjourney"7 likes, 0 comments - gena_bridgette on June 22, 2015: "Day 18 #svaprilabs hip flexor lift. @studioveena @kupmykakez #lovethis #polefit #poleobsession #fitnom #fitnessjourney". Day 19 - Side Climb baby steps... https://www.studioveena.com/videos/edit/55337824-2b68-49fd-83ec-77fd0a9aa0eb
Veena ·
Day 20! ☔️ #SVAprilAbs - Tuck Spin! (Static pole) https://instagram.com/p/1qSCq8pAbS/ Here's the lesson https://www.studioveena.com/lessons/view/4fcf6819-a2d4-4d5a-8878-69590ac37250 I'll teach you the technique for gaining speed for this on static! Obliques and upper body strength is the focus of this spin. Don't do too many in a row if you become dizzy easily, check out my Tips For Spinning Pole lesson for help with dizziness. Use whichever variation allows for best form! When doing this to improve strength perform 1-2 sets of 2-10 reps BOTH sides. If you feel dizzy opt for the last option shown in the demo! Super cute bottoms by our sponsor @kupmykakez! Follow us both for a chance to win a weekly prize!
Side climb. Owwww. Day 19. https://instagram.com/p/1rVFSBDLJ6/
Gena ·
Day 19: Side climb https://instagram.com/p/1rLfaiOKpH/?taken-by=gkoelker
InstagramGena Koelker on Instagram: "Day 19 #svaprilabs #sideclimb. Didn't work out today, I take the weekends off. But, I still wanted to get in my challenge for today. Plus, any time that I get to plan my whole is a great day! @studioveena @kupmykakez #polefit #poletraining #poleconditioning"5 likes, 1 comments - gena_bridgette on June 16, 2015: "Day 19 #svaprilabs #sideclimb. Didn't work out today, I take the weekends off. But, I still wanted to get in my challenge for today. Plus, any time that I get to plan my whole is a great day! @studioveena @kupmykakez #polefit #poletraining #poleconditioning". Gena ·
Day 20- tuck spin with a bonus. My son decided to come running in and swing. LOL gotta love that boy! So, even though this is not my favorite take spin wise, it is my favorite because he is in it. https://instagram.com/p/1sZWisOKs3/?taken-by=gkoelker
InstagramGena Koelker on Instagram: "My son having fun with the pole! #polefit #fun"8 likes, 0 comments - gena_bridgette on June 17, 2015: "My son having fun with the pole! #polefit #fun". I just wanted to say thanks again for this challenge. I've been in a bit of a rut (if you want to call it that) but this has put the pole in my hands daily and pushed me to do things I would not have otherwise tried. 💕💕 I'm having a lot of fun myself and enjoying watching everyone's entries. Here is a little bit of love my pole gave me from my side climb :P
Veena ·
Day 21! ☔️ #SVAprilAbs - Shoulder Mount! https://www.studioveena.com/lessons/view/4d6bac4d-8044-4fa9-9aaa-66300ac37250 Here's the lesson https://www.studioveena.com/lessons/view/4d6bac4d-8044-4fa9-9aaa-66300ac37250 I'll explain 2 of my favorite grips for Shoulder Mount in the lesson. Also note I'm not stopping and holding a V, this is just the mount 💜 Use whichever of the 3 options allow for best form! The last option is a great strength builder even for advanced students. To learn more see the lesson link 💜 If using this to train strength perform 1-2 sets 2-6 reps EACH side! Bottoms by @kupmykakez our sponsor! Follow her for a chance to win our weekly giveaway!
Veena ·
Sorry I shared the lesson link instead of IG!! Here it is https://instagram.com/p/1s9mdHJAf5/
Day 20 - Tuck Spin I am very happy as I am gaining more strenght: I can do knee tucks each side without touching the floor... Tuck spin on static & spinning mode: work in progress https://www.studioveena.com/videos/edit/55354553-a820-420c-a4fb-39b70a9aa0eb https://www.studioveena.com/videos/edit/55354671-eda4-4b1e-8c1a-39f50a9aa0eb
I wanted to mention 5 knee tucks on each side, it's not a lot but for me it's great, as it shows some progress...
