Week 7 - Ballerina

This week's VIP plan is all about the Ballerina pose and I'm sharing 3 fantastic tutorials for you: the Ballerina, Twisted Ballerina and the Roxie spin!

Even though these tutorials are intermediate, I have options for beginners too! Regardless of your level, give the exercises and stretches a try and you'll see an improvement in your Ballerina pose! Even if you're nowhere near achieving any of the ballerinas, following this plan will bring you one step closer to your goal!

Things you'll need:

• A pole
• Yoga strap (optional) if needed to modify stretches

Beginners: Perform 5 but no more than 10 attempts of all listed pole tricks, 3 times per week. Beginners do the exercises and stretches on the same day you train your pole tricks. This will give you rest days in between sessions.

Pole sits 5 attempts, switching which leg is on top.

Fancy crucifix 5 attempts, switching which leg is in front.

Intermediate and Advanced: Perform 5 but no more than 10 attempts of all listed pole tricks 3 times per week. Intermediate students feel free to mix it up, but listen to your body if you need rest days.

Ballerina 5 attempts, switching legs

Twisted ballerina 5 attempts, switching legs

Roxie spin 3 attempts, switching arms

All levels work on these exercises 3 times per week for the best results.

Torso twists 3 sets of 15-30 reps

Hip external rotations 3 sets of 10-20 reps

Booty lift 3 sets of 12-20 reps

Superman back 3 sets of 12-20 reps

Shoulder clock stretch 3 reps each side, moving slowly through the stretch

Reverse shoulder stretch 3 reps holding for 30 seconds

Advanced ballerina stretch Choose the method of stretching you like. Do this for 3 sets or hold for 30 seconds or more.

Flowmotion lunge 5 reps moving slowly through the stretch