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Duration: 00:22:30
Today is an active rest day, but if you need to take a full day of rest, go for it! Just be sure to come back to this lesson the next day you train.
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each related tutorial. Remember you only need to click on these if you'd like more help or information.
40 comments
Day 11 complete! Thank god it was an active rest day lol. I took some time off from pole and the gym cause my nerve damage in my left elbow from my car accident was making me kinda sick. I am thinking its from the multi hours in a row of the gym and pole also multiple days in a row. Tomorrow I am gonna wake up early and practice pole an hour first thing in the morning after my skincare and do that for a whole week and just have the gym after work. I love pole and was kinda down about not doing any practice practice. I think I will have better luck doing it in the morning since I work from home and don't have a commute time. I won't finish the 30 day beginner program by 9/30 but thats fine I don't want to pressure myself and irritate my nerve damage.
That sounds like a good plan. There’s no rush to finish in 30 days. ?
Standing V revealed some serious hip weakness.
Oh yeah, it sure will! I've got some great strength routines for this issue. Iet me know if you'd like the links.
Yes, please!
Ok, here ya go. This yoga block work out is nice https://www.studioveena.com/tutorial/yoga-block-lower-body-workout-live-lesson-695/ The hips and pelvis routine is awesome for improving the stand v https://www.studioveena.com/tutorial/hips-and-pelvis-routine-live-lesson-1810/ The active middle splits is great https://www.studioveena.com/tutorial/active-middle-splits-routine-live-lesson-1574/ The Joint health CLASS has some great exercises too https://www.studioveena.com/tutorial/joint-health-routine-lower-body/
I've sent you a video ???? through connections xx??
ok!
Day 11 done omg the reverse body waves ???? and love the standing V my right side is better than my left ? Thank you ?
The reverse body wave was a little uncomfortable but I got it. The sexy pile was a lot of work figuring it out but I finally got it with the pirouette and moving around the pole. Check it out and let me know your thoughts https://share.snapchat.com/m/sqrugJ5L?share_id=DPhhG0l8R06Pov7_JyLrTg&locale=en_US
Ooops wrong link here’s the right one. https://share.snapchat.com/m/gstAVvcc?share_id=gpmdiY7FSxC8WZhJQwWOzQ&locale=en_US
Hey that’s looking nice! Once it’s feeling smooth you can try adding a hair flip/head roll!
All done !
Whoot!
???? I've gone slow doing this program but I m always doing extra stuff and playing on top of it and really trying to master basics! Almost at beginner level 2! Dance!
Nothing wrong with that! ????????
Thanks!!! ???????? been really enk9y8ng it can't wait for level 2 !
Apparently I can't type ... i have been really enjoying it!
all done! bit out of practice! got a metal pole though! so now i have silicon and metal options
Yay and congrats on the second pole! It’s nice to have options.
Yesss ty !
Feeling less awkward each time body rolls come into sessions… happy you thought to include something so basic and confidence building. You look very relaxed and natural doing them!
Thank you! I’m glad you’re enjoying them and seeing improvement ????
Lol, at least it's helpful and allows you to fix it 😁
Love the standing V! And thank you for telling right from wrong, love those too, it's very useful to see the difference (I mostly recognise myself in the "wrong" video 😄).
Loved learning these moves today! It went rather seamlessly, which I'm grateful for!
Sexy plie is fun and cute but I may need to come back to it throughout the day. I don't know if I could remember this by myself.
ok - will do thanks
OHHH, I see. It depends on why you're getting stuck. Is it skin sticking? Try it with a towel on the shoulder or wear a shirt. OR.. is it feeling too close to the pole to have leverage to push back up? If so play around with how far away you are from the pole. You need to lean on it but not so much that it's holding you up.
Sorry - the sexy plié I am sexy going down , I ain’t sexy coming up ‘
What move are you referring too? Imgalvin
I find the same thing , I could down all smooth and sexy and come up all rickety. I find that I am blending the elbow. of the lower arm to ascend - it doesn't look sexy - is this a core strength issue ?
day 11 ✅
Okay thank you!
Make sure you're using the hands more than anything 😉
Great lessons, ty! I'm having trouble sliding back up the pole with the Sexy Plie. It's like the pole gets stuck on my back or something. Any pointers? <3
Well, now I figured out why coming up from sexy plies felt awkward. Space to stick your butt back and then curl the pelvis forward to come out is essential. Much better!
Yep ? Glad you figured it out.
It's amazing what can evade me completely the first several times around, LOL.
Haha