Inverted Thigh Hold

If you're a beginner, feel free to try this one because I teach this from the floor first, so no invert is needed to practice this pose. You'll learn 2 grips for the legs. Please be sure you feel solid in your static version before moving on to spinning pole. Understanding this move will help you once you start learning your caterpillar.

Reverse elbow and handstand

Rear leg hook crunch

Superman back

Also Known As: CRUCIFIX INVERT (ONE LEG) / TAMMY

Strengthens: ERECTOR SPINAE / HAMSTRINGS / ADDUCTORS / GASTROCNEMIUS (CALF) / GLUTES