Week 5 - Attitude

My week 5 VIP plan is all about Attitude! You might also know this pose as a Pinwheel. In this plan you'll have access to 5 awesome tutorials that use the Attitude pose and you'll learn methods for both static and spinning pole along with a few grip options to try.

In addition to the Attitude tricks, I'll provide you with 7 different exercises and stretches to help improve your attitude pose. Even if you can already do the Attitude spin but you find your back leg isn't lifting as high as you like, or your front leg is also struggling to lift, this week is the perfect fit for you.

Things you'll need:

• A pole

Here is your plan for the week. I've listed all of the Attitude tricks first, after that you'll see exercises and stretches you can utilize to improve your leg line in Attitude pose. Work on these tricks no more than 3 times per week.

Ankle attitude spin 2 times per side

Attitude spin 2 times per side

Back attitude spin 3 times per side

Forward attitude spin 2 times per side

Attitude climb 4 times per side

Exercises: Perform 3 sets of 8-16 reps 3 times a week for the best results. However, more is not better so don't do more than 3 times per week! I recommend doing these on the same day as your Attitude trick practice, before or after.

Clamshells 3 sets of 8-16 reps

Pole leg lifts 3 sets of 8-16 reps. Both sides

Rear leg hook crunch 3 sets of 8-16 reps. Both sides

Booty lift 3 sets of 8-16 reps. Both sides

Stretches: Choose whichever method of stretching you prefer, I suggest trying them all. Active and resistance stretching are usually the most beneficial for building the skill needed to hold a pose in the air.

Butterfly stretch

Pigeon

Z sit stretch