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Duration: 00:31:19
Today you'll be working on strengthening the shoulders which will allow you to hold your bodyweight safely. Each exercise will target a different area of your shoulders.
Pro tip: I'm reminding you to write down your reps if you are not yet able to complete them in the video. It's totally fine, you're not failing or doing anything wrong. I mention it because it's important to keep track so you can aim to add one or two more next time. If you're able to complete all reps demonstrated in the videos, well done!
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.
17 comments
Rear pulls, Lateral pulls, internal/external shoulder rotations both show poles being used. The beginning of the program shows "This 30-day program was designed for the absolute beginner who wants to start pole dancing but doesn’t have access to a pole." How are we supposed to do these 4 exercises without a pole?
You can tie a knot in the band and close the exercise band in the door or wrap it around any sturdy object. The pole is just there to hold the band.
Thank you!
No problem!
My pole is still in storage but the door knob and frame work just as well :-)
Whoot
8/8 🥳
Wow, I love the Shoulder Clock Stretch! I did it the other way, too, so my arm makes a full circle like a clock, and did both directions. I did 10 each of all that and after that I feel soo stretched and also like it was another exercise lol! Fun and very effective!
Oh, boy. It's been so long, I don't recall off hand. It's purchased music probably was from Premium Beats. I'm glad you like it!
A little off topic, but what's the music playing during the Express Workout? Love it 😊
The stretches are just to keep things loose after training so it doesn't have to be 10-15 times. That's just for the exercises. Hold each stretch however long feels nice. You could even do the stretches in-between exercises.
Veena, regarding the stretches: should we do them 10-15 times each dynamically, or fewer times holding each stretching position longer??
Hi Veena! When doing the lateral pull downs, I can easily reach the advanced position but after 10 reps my hand and forearm start tingling. What could I be doing wrong?
Could be that position is causing a nerve to pinch so moving away from advanced would fix it. Or depending on how you’re holding the band it can just cause fatigue in the hand and forearm. Make sure that you’re never trying to pull the scapula down when you reach up. The goal is the train the scapula to move with the arm. If it keep happening I can see if you’re holding the scapula and arms correctly
Thank you for the super fast reply Veena! Indeed moving back to the intermediate position did not cause any issue. I noticed that I was slightly leaning forward with my torso while keeping the shoulder in position, causing the inner scapula (the scapula of the “hanging” arm) probably to pinch some nerve, yikes. You are great!
I guess I was not reaching that advanced position easily :D humbled down :D
lol if it helps I’m currently not doing the adv version because I’m not training as often right now so I switch between them depending on how much training I’m doing. I have very cranky shoulder ?