Week 9 - Elbow Stands

This week's VIP plan is all about Elbow Stands. Please be sure to work on whichever level of stand is appropriate for your body and skill level.

Items you'll need:

• A pole (but if you don't have access to a pole, you can still do most of the work in this plan)
• Yoga blocks or just a strap (if you need to modify poses)

Here are some helpful tutorials for this week:

Elbow stand (prep)

Elbow stand sit up

Elbow stand

I suggest doing each workout routine 2 times per week, making sure to leave a day in between to rest the shoulder. All together, you'll do these a total of 4 times in a week.

Shoulders and abs routine

The stands routine

Here is a dance routine you can work on for this week. Do this on the same day you use the workout routines, 2-3 times during the week.

Elbow stand mini dance routine (spinning pole)

Perform these exercises 3 times per week on the same day you use the routines.

Pike compressions 3 sets of 5-15 reps

V sit compressions 3 sets of 5-15 reps

I love seeing your progress and answering your questions. Remember, balance takes time! Months of training consistently will help you reach your Elbow stand goals.