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Duration: 00:31:25
Today you'll be working on building strength and learn pole skills that involve your upper body!
Pro tip: I'd like to remind you to write down how many reps and sets you did because it's ok if you're unable to complete all of the reps or both sets. There are two sets presented in today's video so it's important for you to track how much you've done. One last tip, please use the Modified shoulder press (using a resistance band or weight) if the Pole Shoulder press feels impossible. It's a very challenging exercise and I like to throw in a few challenges here and there, you're not failing, I'm challenging you. Correct body mechanics are more important than pushing yourself to do something you can't perform with control.
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.
22 comments
Omg loved everything in day 8 apart from the shoulder press i tryed it from the pole I managed 1 n half ? from a chair was pretty easy but I will keep practicing from the pole , I went from an invert maybe I should try it from reversing back to the pole xx but complete even my pole holds on spin are better ???????
Sounds good !
For the should press you can modify it by using a chair and only pushing up and down by shrugging the shoulders.
All done ! But didn't attempt shoulder press it was def not gunna happen yet
Yay, that's great to hear. Let me know if you have any questions or need suggestions for implementing other training.
This is so great, I'm returning to training after a long break. Last time, I tried to jump back in and I hurt myself. I like that it's a little bit every day so I can take my time getting back to pole while keeping on track with my yoga and handstand practice.
Day 8 complete. I can only do the pole hold with my knees. I could only do 6 pole shoulder presses using the chair. Surprisingly, my abs got a good workout with those 5 ::weak::
That's awesome! 🎉🎉🎉🎉🎉
Very pleased that I could finally lift myself off the ground in pole holds compared to day one when I couldn’t even get my toe off the floor. I was also able to do the hand stand very briefly. No shoulder press yet, but here’s too next week!
I uploaded on my profile. I can do another tonight.
There's an option to upload on your profile here as well
You can just share a link to say YT or IG
Tried the add files button on my phone only does pictures.
How would I share a video
If you could share a video of your attempts I could help you troubleshoot
Can’t activate my scapula during pole hold my arms takeover
Move on to the next day. You don't need to complete every move. The sets and reps are all suggestions. Just be sure to track what you did do so you can aim to do one more next time.
I have a hard time doing the shoulder press. Do I keep trying day 8 until I am able to do it or move onto day 9 the next day?
As long as you don't use weights that are too heavy give it a try daily and see how it works for your wrists.
Day 8 done, My wrist are so weak, I really struggled to make 12 pole shoulder presses (six each side) I need to be doing the wrist conditioning more often, is daily too much?
Completed Day 8, am i able to do the flexibility and stretching program at the same time as this one a couple days a week?
You can combine the program as long as you maintain the suggested rest days. For example if you choose to do the flexibility program, do both programs on the same day, don’t train on a rest day. Does that makes sense?