Week 7 VIP plan Ballerina 🩰

 
Veena
Hi guys! This weeks VIP plan is all about the Ballerina pose I'm sharing 3 new lessons. The Ballerina, Twisted Ballerina and the Roxie spin. Even though you'll find these lessons in the intermediate section I have options for beginners this week too!

Regardless of level, give the exercises and stretches listed below a try. You'll see an improvement in your Ballerina pose or if you're not there yet, you'll be one step closer to your ballerina goal! 💜

BEGINNERS Do 5 but NO MORE than 10 attempts of all pole moves listed 3 times this week.

Pole sit Practice [www.studioveena.com]
Fancy crucifix [www.studioveena.com]

INTERMEDIATE/ADV Do 5 but NO MORE than 10 attempts of all moves listed 3 times this week.

Ballerina [www.studioveena.com]
Twisted Ballerina [www.studioveena.com]
Roxie spin [www.studioveena.com]

Exercises:
Beginners do the exercises and stretches on the same day you train the above moves. This will give you rest days in between Intermediate feel free to mix it up, but listen to your body if you need rest days.
3 sets 10 - 20 reps for all

Torso twists [www.studioveena.com]
Hip external rotations [www.studioveena.com]
Booty lift [www.studioveena.com]
Superman back [www.studioveena.com]

Stretches:
Clock stretch [www.studioveena.com]
Reverse shoulder stretch [www.studioveena.com]
Adv ballerina stretch [www.studioveena.com]
Flow motion lunge [www.studioveena.com]
Stretch for 30 to 60 seconds for all after training.

As always if you have any questions feel free to leave a comment on any lesson and I'll get back to you ASAP!
Aug 14, 2020
 
LindaS
I tried some of the moves yesterday and helped me soooo much for my stretching! Once again, Thank you!
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