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Duration: 00:39:28
Today you'll be training your upper body through conditioning exercises and pole work.
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.
48 comments
Maybe my body isn’t warm enough . Once i lift up and pull up. My legs detached
If you ever want me to look at your easy up to troubleshoot, send me a video using the asking button. Most likely it’s just needing to build strength, but there could be some small change that is needed to unlock the skill for you. ?
Great shoulder conditioning. I’m sore .the easy up from the floor I’ve never been able to do . I feel to heavy. But I practice the shoulder movement and try and lift my knees off the ground. It’s 4am no excuses from me today. Thanks for helping me stay on track with my fitness
hahaha the slink up was a lot for me xD I could only hook my legs, I can't go up with my arms I'm not that strong yet, but I'll keep working!
Hmmm you don’t have your legs on the pole for the slink up. Oh maybe I’m misunderstanding what you meant. ? Regardless yes, you will get stronger keep at it.
The spin up is so gorgeous!! It might be my new favorite way to get back up from the floor. The side sit up I did on the first try, but haven't been able to get it since haha. Must have been luck or something!
Yay, I like the spin up too! It’s common for new tricks to come and go. They’re sneaky. ?
Wow, that side sit up humbled me today. I will definitely need more practice and will be checking out that knee pit class. Side pole sits are no problem for me, and I can get by body into the side position, but getting that top arm up to the pole is quite a challenge!
The side sit up definitely requires a lot of playing around with positioning. Some people need to be very close to the pole. Some need to be farther away. Some need to be further back some need to be further forward. The knee pit grip class would help! In addition to the positioning and finding the sweet spot, you also have to have strong obliques.
Day 4 complete I really enjoyed this the spin up I've always wanted to do this but never really got taught did yours an second time round did it apart from the elbow one "ouch" but as for the side sit up well that's a laugh I have short legs ?? but I'll practice it , fireman spin yes xxx ???? woohoo
The side sit up is one that usually takes a while for it to click. You gotta find the sweet spot for you. Hope you’re feeling better ?
I kinda managed my right side but ??? that was nooo lol ? I'm getting there thanks got a ultrasound scan appointment next week ? haven't had one them in a long long time ? x I'm loving this level an in the programmes that I've done I've learnt soo much I just really don't like taking time off , if you know what I mean but if my body needs it I suppose I have to xx????
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Stuck spin up this time, woohoo!! Don't you just love it when a move eludes you and suddenly it clicks? :D
Any tips for the elbow grip? My elbow just does not grip. Side sit up didn't happen so I'll come back to that one.
Yep, here’s a tip for elbow grips video https://www.studioveena.com/tutorial/how-to-grip-with-the-elbows-free-837/
Love this program! Even tho I'm squarely in the intermediate level, the beginner program has so much useful conditioning...I've tried a lot of online platforms and finally landed at this one bc I need more linear, guided help going from intermediate to more advanced. Your guidance is top tier!
Thank you for your feedback feed! I think the basics are always good to revisit. Please reach out if you have any questions during your journey. ?
My favorite is the the easy up split grip still. I can definitely see Ive improved. https://share.snapchat.com/m/9razwxfd?share_id=ZKBZdc52TbKiYSHk1bW9xA&locale=en_US Fireman spin was fun but I noticed the inside leg I tend to point when i get my foot on the pole. Need to correct that. https://share.snapchat.com/m/6rzQGrOG?share_id=rg0UEMLVQYyoWEjVIE-Q2A&locale=en_US The side sit up was the most difficult …ugh but I’ll get it with more practice and strength. https://share.snapchat.com/m/9Yz4AgFu?share_id=Z_JkitgtQgWVYpmbXM6xMg&locale=en_US Please feel free to provide any feedback. Thank you.
Split grip looks good. Does it feel good and comfortable? Your fireman spin is actually looking quite lovely. The leg position will come with time. For the set up, that is definitely a tough one and most people don’t get it right away. If you’re looking for more tips on it I offer that in the knee pit grip class. Here’s the link. https://www.studioveena.com/tutorial/knee-pit-grip-class/
Yes the split grip feels comfortable even though it looks weird lol Thanks about the fireman. I’ll take a look at the knee grip class for tips bc I could use it. I feel so close to accomplishing it but I’m missing something besides strength ? Thank you again. I’ll take a look at
Oh man...those side sit ups I can't do at all ?
No worries, usually takes people several sessions. Also, I’ll be doing a knee pit workshop soon, so keep a lookout for that!
Yessss I need that so bad, thank you!
Would you say its norma to get quickly fatigued when practicing these moves? I start off quite good and then improve slightly with a couple practice attempts and then suddenly cant do it at all, this being all in the same session- I'm assuming i've just fatigued the muscle groups? It's annoying because I'm enjoying practicing so much! my body cant keep up with my mind :-D
This is the strength based ones like pole climbs and holds or anything involving that. Seems I have a limit of under 10 attempts, which is what you recommend anyway!
Yes, the goal of this day is to push yourself different days. Have different amounts of effort and muscle groups used so it’s perfectly fine to feel like you’re struggling on some days and other days are easy.
Yay!!!
That GREAT - I did an easy up on one side - yipeee and then I did a mean firemans !!11!
Great job 💜
Ohh! Ok! I'll try doing that tomorrow. I just finished! I'm so proud of myself for doing everything but that one!!
Oh the side sit up takes practice, you need to find the sweet spot! If you want to send me a video of you trying (anytime) I can help you trouble shoot.
Thank you so much! I'm on the side sit up and I think my legs might be too thick to grip the pole.
That's totally fine and a fun idea to use discs or washcloths! For now it's fine to stay with feet flat on the ground the point of up on the toes is to help discourage jumping into the hold. As long as you're not jumping it's no prob :) The easy up can take people a few week or even months to achieve so you're doing great!
I also noticed that regardless, I can't easy-up with my feet the way yours are. My toes have to be on the ground. Otherwise, it's way harder!
Question: for the easy up, is it cheating to put wash clothes below my feet like you suggested beginners do in the sexy leg routine? I tried that today (but not with wash clothes; with sliding core discs I got from Target). It made the easy-up more manageable. I still grunted trying to do it, though.
Yeah, that side sit up can take a while to figure out!
Whew! What a day! Loving all of the sexy ways to get up. I still can only do the first example of the easy up but I'll keep working at it. The shoulder conditioning routine still burns like hell, but I think that's a good thing lol. The Side Sit Up...OMG. I cannot do that yet. 😂😂 My fireman spin is lookin' good, though 😏
Nicely done!
I managed the easy up today just! & the fireman so I will concentrate on those 2 this weekend X
day 4 ✅
Thank you very much for your fast answer!!! :-)
Ok, make sure your not too close. The distance will be different for everyone. So yeah, just keep trying different placement.
Yes, sorry I've forgotten to write it down, I 'm talking about the side sit up.
Ate you talking about the side sit up?
Hi Veena, I've found difficulty to find the right distance from the pole and the right hight for the knee hook to turn the body to the pole and catch it with the external hand... But I'm keep on practicing.
the side sit up was the hardest for me...need more upper body strength. ill get there.
Yeah you’ll get there with the aide sit up ?