Log in to keep private notes on this lesson.
Duration: 00:35:25
Today you'll work on scapula and lower body. I'd love to hear how it went.
Pro tip: Think of each new trick you're introduced to as an invitation to just give it a try. I don't expect you to achieve tricks that require you to hold your entire body weight right away. Keep with the program and you'll see improvements in strength!
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.
35 comments
Like others have stated I keep sliding down the pole ? Do you recommend us getting any grip aids or is this just something that will improve with time?
Hi there Imani. Slipping as a beginner is as you've seen, is very common and there are so many reasons a person is slipping when they try a trick. Usually it's a matter of building up strength and grip control. This video provides 4 moves you can practice to work on grip control https://www.studioveena.com/tutorial/4-easy-moves-for-grip-control-free-778/ This video talks about different "OG" grip aids https://www.studioveena.com/tutorial/4-crazy-things-that-can-help-your-grip-free-1272/ Read the description as it will help you determine if you need grip aid. If you determine you do need a grip aid I can help you choose one. Just message me back and we can figure it out. Using grip isn't cheating :) Last, as I mention in the description here, I don't expect anyone to be able to do everything the first time you try it. Practice is usually the answer, this podcast might be helpful https://www.youtube.com/watch?v=R4A7DPkJyCc
@Imani Was my answer helpful?
Yes, it definitely was!! An improv grip aid I used today for day 8 was I took a rubber resistance band and wrapped it around my hands (kind of like how they wrap their hands for boxing — i used to kickbox). It helped a lot! I still can only pole hold for a few seconds but I know it’ll take time. I’ve traditionally been someone who would just quit if I’m not perfect at something the first try lol. But I’m breaking that thought process this year. Thanks!
Great, glad it was helpful. I have that same inclination to stop trying if I don't get it right away! Holding for a few second is wonderful, these holds are one of the hardest things you'll work on as a beginner.
Another day down! I'm glad you spend so much time working on shoulder strength and flexibility, even when I was able to do aerial inverts & shoulder mounts I always felt like my shoulders were only just strong enough. Thank you!
??
Day 3 complete ?? I managed the pole hold surprised myself to be honest, I even had a go at it on spinning an wow I amazed myself a little bit to the side but the more I did the straighter I got buzzing right now , I did have a little difficulty with the over-under stretch but I tryed it xx I'm learning again but learning more if that makes sense Thank Veena ?
Sounds like a great session ?
It was xx ??
Is there an amount of time you should aim for for the pole holds? I was really pleased that I was able to actually hold myself for a few seconds for a few repetitions today!
Yay! A good goal is to work towards holding for 2-5 seconds or 1-3 breaths. 1-5 reps and 1-3 sets. Even a second is great progress. The important thing is to track and write down how long or how many you did so you can see if you’re improving. Does that make sense?
Yes, that makes sense! Thank you! I also noticed that I was able to increase my band resistance for the internal/external rotation exercises from when I had first started with the no pole program, as the original ones have become too easy. So wins all around today!!
Sweet!!!
I definitely need to build my strength back.
You’ve got this ??
Thank you for the fast response!
It's a yoga strap. Most places like Walmart, Target, sporting good stores and fitness shops will have them. You can find them on Amazon too.
Hi Veena. I was just wondering where I could find one of those straps that you use for the stretches? Thanks!
Thank you! Keep it up 🎊
All done day 3!!!!! Pole holds are way harder then i remember them to be.... maybe its cuz i m still sore from day one!!!! hhahaha killer work outs love this program so far, thanks veena!!!!!
That's great to hear! Let me know if you ever need any help or have questions 😊
Really enjoying these lessons so far! I use to go to pole class and everything was so rushed with 10+ pupils in each class I never really felt like I was properly progressing or engaging the correct muscles. I’m hoping in a months time I can finally get my feet off the ground
Haha, yep. Normal
I slid down during the pole hold
Its normal and common. Depends on why they are slipping. Dry hands, Sweaty hands, or oily skin. If any of these are the case then finding the right grip aid will help. If you want help choosing a grip aid let me know. Or it can just be needing to work on strength, which comes in time and we work on this during the program.
What to do when I'm slipping down the pole during the pole holds? I manage to keep position, but my hands are slipping 🙈
Hey that's a good sign!
day three done as I had the day off work :-) am very happy I can do the pole hold still!
Think of every new move that comes up as an introduction to the trick. Not something you should be able to do right away. Make sure your starting with the hands in the right spot..not too low.
Ok … will do … thanks
Just hold (work on the position) as best you can. We work on strength to help with the pole hold during this program.
What should i do in the pole old if i cant even tap my foot let alone lift both feet off the ground
Need to work on my stance for pole pushes and rows to really feel it. I really liked the pole hold surprisingly. I just need more time to really understand every little technical step and it makes it easier.
Don’t be afraid to walk the feet past the pole for the pole rows. Just make sure you don’t slip. Sounds like a nice 3 rd session ?