Bow and Arrow

You'll be learning two ways to grip with the arms along with some really exciting low pole exits. If this pose isn't working for you, try the Iguana tutorial instead, as some might find one easier than the other. We will also take a look at spinning pole!

Cross knee release

Hand strength

Foot adduction

Elbow stand sit up

Up and over stretch

Shoulder and upper back stretch

Also Known As: ARCHER HOLD

Strengthens: HANDS / FOREARMS / BICEPS / TRICEPS / TIBIALIS ANTERIOR / EXTENSORS OF THE FOOT