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All levels are welcome to use this plan as I'll have options for everyone in the Gemini tutorial. However, regardless of your level and even if you can't do a Gemini yet, you can get started on your journey to Gemini by working on the stretches and strength moves in this plan!
Things you'll need:
If you can already do a Gemini/Outside leg hang, give these exercises and stretches a try to see improvement in your Gemini pose!
As always, if you have any questions, feel free to leave a comment on any tutorial and I'll get back to you ASAP!
Here's your plan for the week:
Veena's tips for Invert to Gemini Watch for tips on making your invert to Gemini flow.
Gemini For beginner and intermediate dancers Outside leg hang 3 times this week. At least 3 attempts each side but no more than 10 attempts total.
Side climb For intermediate dancers Work on this climb 3 times this week. At least 3 attempts each side but no more than 10 attempts total.
Gemini climb For intermediate dancers Work on this climb 2 times this week. At least 2 attempts each side but no more than 10 attempts total.
Gemini to reverse poisson For advanced dancers Work on this 3 times this week. At least 3 attempts each side but no more than 10. Only do both sides if you feel secure.
Cherry ribbon For advanced dancers Work on this 3 times this week. At least 3 attempts each side but no more than 10. Only do both sides if you feel secure.
The shuffle For advanced dancers Work on this 2 times this week. At least 2 attempts but no more than 10.
Flexy Gemini to twisted dismount For advanced dancers Work on this 1 time this week. At least 2 attempts each side but no more than 10. Only do both sides if you feel secure.
All levels do each exercise 3 times this week. All levels do each stretch 2 times this week.
Leg hook crunch 2 sets, 10-20 reps, each side
Hip external rotations 3 sets, 12-30 reps, each side
Abductor massage Massage 30 seconds or more
Lying outer thigh stretch Hold for 30 seconds or do resistance stretching for 8 reps
Diamond stretch Hold for 30 seconds or do resistance stretching for 8 reps
Pigeon Hold 15 seconds or do resistance stretching for 4 reps
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