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Duration: 00:42:38
Today you'll work on fundamentals like pole sits and climbs.
Pro tip: Climbing takes time and I never expect anyone to achieve a climb the first few sessions, so before you feel defeated, remember this is the first day you've tried these using my instructions. Practice makes progress, let go of the outcome and focus on the process.
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 full length tutorial you worked on in today's session. Remember you only need to click on these if you'd like more help or information.
31 comments
For the pole back bend do you have to lift the inside leg, like is that the standard form? I think it looks pretty with the outside leg lifted as well. Thanks
There is no standard. The most important thing is having your hip placed against the pole so it can help support you, then you can lift whichever leg you like.
Got it thanks :D
Yay I made halfway through the program . It been challenging for me to get back to pole again after 3 years my hand injury.With my age(68) and injury. Thankyou for wonderful program, you created. I Love your layout. I do find it challenging , I can’t do the pole hold correctly.I can do pole climb better on one side. I am getting stronger again. Thank you .5 stars *****??
Yay I’m glad, and thank you for sharing. I bet your pole hold is fine, I’d love to see a video and provide feedback, if you’re able. ?
I’m also feel like the day 15 was a big milestone to myself, after years of no-pole life just like you. Pole sit, side pole hold, pole climb, and even pole turn….those all basics are not easy today for me, but I am glad that I resumed working on in my 60’s. Yes, this it 5star program?
Happy to have you here! ?
Girl I feel like you were trying to murder us with that strength routine, kicked my ass
lol ?
Feels good (and painful lol) to be climbing and sitting again! I noticed that my right arm is tight (less flexible than my left) since doing the arm exercises. This arm has generally been the stronger one in my past pole endeavors. I am trying to work both arms more evenly since starting to train for pole again. I can feel the tightness when doing the pole under turn (on the right). Do you have any advice for stretching this arm and increasing flexibility? I feel the disparity most in the hand behind back stretch (one arm reaches back above shoulder, the other arm reaches back below shoulder to clasp hands).
Welcome back to pole! It's very normal to feel one limb is tighter that the other and continuing to do the exercises and stretches in the program should eventually balance things out. It may take a few weeks to notice any changes as these things take time. For now try doing some muscle release techniques before and after training. Add these to your sessions: Chest https://www.studioveena.com/tutorial/chest-massage-1494/ Under arm https://www.studioveena.com/tutorial/under-arm-massage-1506/ Triceps https://www.studioveena.com/tutorial/triceps-massage-1505/
Thank you! The overhead arm stretches at the end of the Flexy Warmup on Day 16 helped a lot too!
Great, it should continue to improve over time :)
I loved this workout today, especially the pole strength routine. It really got my heart rate up and I feel great!
Yay!!!
Omg ? day 15 complete ? loved every minute of it tiring as just finished work an did this straight away gonna have a posh coffee now an then shower xx half way through ? the pole sits still hurt but hay mind over matter xx?
You’re truckin along! ?
I found your pole sits a bit different to to how I got taught , with the knee crossed the bottom foot is hooked but when you do it it's not an it seemed harder , I can't quite cross my leg over my knee as I have chunky thighs ? but I'll keep trying xx?
When I first taught myself to pole sit, I automatically hooked the foot on the pole because it felt more secure. Later I released that doing this didn't look nice and can affect how solid your grip is with the thighs. Remember you don't have to cross the legs, it's about tipping one hip down to lock into place. When you get the hip tip, you won't need the hooded foot. Also have you watched my RANT episode 3? https://www.youtube.com/watch?v=7RIC4-Jok34 it's got some tips for dealing with pain. Also here are more examples of different styles of pole sits. https://www.youtube.com/watch?v=Vwl-bfCbVeA
Yes I have watched your rant 3 it's brilliant and yes I do need to tell my brain I even wrote it down xx?? I will definitely watch the different styles Xx
Oh at minute 2:40 on the pole sit tutorial you can see the modifications for those who are unable to cross the thighs. https://www.studioveena.com/tutorial/pole-sits-856/
Ahh I'll take a look at this too thank you xx ?
I'm getting a lot of elbow pain after coming out of my pole holds. Do I just need to get stronger or is this generally caused by poor form?
It’s not common for a pole hold to cause elbow pain. Do you have an existing injury? If you’re able take a video and send a link so I can see if any adjustments need to be made. For now here’s a video with more tips for pole hold that might help you troubleshoot https://www.studioveena.com/tutorial/veenas-tips-for-pole-holds-live-lesson-free-1731/
Here's my video. 1st I do a climb (on both sides) with my elbows driving toward each other, then I show how I was doing it before. I think my issue was coming back too far and letting my joints take the pressure instead of letting my biceps work. What do you think? https://drive.google.com/file/d/15oPQecQeGKIhuTQkrLnoEQM3tM1jfdeF/view?usp=sharing
Sorry for the slow reply, I've been sick so I slept in :) Driving the elbows in will provide more power and stability so that's a great catch on your part, good job! Flaring the arms out doesn't allow for the muscle to engage in the same way so little twinges can happen. However, it does lead me to think maybe you have some tightness going on in the near the triceps or scapula. Try doing the Under arm massage https://www.studioveena.com/tutorial/under-arm-massage-1506/ and forearm rolls https://www.studioveena.com/tutorial/forearm-massage-1492/ before you do your pole holds or climbs next time. See if it feels any better. You can save those videos to your Favorites on your profile here that way you don't have to look for them each time. Let me know if you have any questions.
all done!!!
I love the pole sits on spin pole
Totally normal!
So fun to do more work on the pole! Is it normal to not be able to do more than like 5 pole sits if I haven't done them in months? So painful!
Nearly died during warm up...?