Welcome! Please watch all of the Related Lessons listed below this main video. Related lessons are either a group of helpful tutorials for improving on the trick shown on the main video. Or they're part of a program, where you will click through each

How did today go? Perform 1-2 Sets 8-12 Reps for all exercises. Stretch use the Passive method Hold 10-30 Seconds for 1-2 Sets...... Direct link to Basic Warm Up (Following this will give you access to related lessons for this routine)

1 Set 8 Reps for all hand exercises. 1 Set 10 Reps for Toe Slides. Hold each stretch for 10-30 Seconds.... Healthy snacks: SMOOTHIES / PROTEIN BARS / YOGURT AND GRANOLA / FRUIT AND NUTS / CHEESE AND WHOLE GRAIN CRACKERS / PEANUT BUTTER AND APPLES /

Basic Warm Up https://www.studioveena.com/lessons/view/52e9ddc7-6c54-4f49-b60b-48950a9aa0eb 1-2 Sets 8-12 Reps. Pole Hold https://www.studioveena.com/lessons/view/5e6a716c-3f3c-4f4a-a590-5bdcac110005 Up and Over Stretch use the Movement method for

Please let me know if you have any questions! 1 Set 12-15 Reps for all exercises. Hold each Stretch for 30 Seconds I have not included any links today as there are no related lessons for the foot exercises or Pole Massage. However, if you'd like to

For all Shoulder exercises do 1 Set 12-15 Reps. I've included a direct link for the Tush Push https://www.studioveena.com/lessons/view/5fd14789-d828-4122-95d1-1b31ac110005 Hold the Forearm stretches for 10-30 Seconds.

For the 3 exercises do 1 Set of 12-15 Reps For the Pole Leg Lift choose whichever variation you like. Make sure to write down what variation you choose and your reps. No need to count your floor work just give the Leg waves and Leg show a few tries.

Hand and Wrist Routine https://www.studioveena.com/lessons/view/5e7506d9-4224-4491-8439-4bc4ac110005

For all exercises do 1-2 Sets of 5-12 Reps Don't forget to write down how many you did! Do the walks 3 times going both directions. Do 1 Rep of the Clock Stretch on each side. Direct link for Pole Hold the Individual Tutorial: Pole Hold

Here's the email for direct contact with me cert@studioveena.com... Note: The "Contact Us" goes to webmaster and should be used for technical or payment questions. Here are direct links to all of today's tutorials if you'd like to read the

Remember you only need to use the links in the description if you would like to see the descriptions and related lesson for Individual tutorials. 1 Set of 8-20 Reps Starting with the Ab Switch ending with the Side Leg Hook Crunch. Do Pole Hold and

Check your workout log! No warm up is needed. These exercises are pretty straight forward, but if you would like to learn about the muscle groups we target today use the search box and type in the Tutorial Title and you'll see results with that video

Do 1-2 Sets of 8-12 Reps starting with Pole Plie ending with Booty Squeeze. Move on to Pole Kicks https://www.studioveena.com/lessons/view/5e8fe0a9-5c14-4392-b39f-0cfeac110005 and Sexy Plie

How was your workout today? 1 Set of 3-5 Reps BOTH SIDES for Pole Hold through Shoulder Slide. For the Fan Legs https://www.studioveena.com/lessons/view/5e86129e-9a38-4a51-8d5e-5473ac110005 pick one grip you feel most comfortable with and just use

FULL REST DAY! Remember Attitude Matters and there's so much more to Pole Dance than tricks!

Pole Strength Routine https://www.studioveena.com/lessons/view/52f1bf18-ecb4-4aa0-a506-1cbf0a9aa0eb Try all tricks 5 Tries BOTH SIDES but no more than 10! Do 1 Set of 15 Reps for the Forearm Extensions (yes, I see my typo) lol Hold the stretches for

For all stretches use the Passive method, if you would like to take the time to try the other methods go for it, but keep the focus on Passive. Hold for 10-30 seconds 3 Reps BOTH SIDES!

I love hearing from you, let me know how it's going. When working on the 6 tricks/transitions for today give each one 3 Attempts (no more than 10) trying BOTH SIDES! Here are the links for the Individual Tutorials that apply. Basic Pole Climb

Enjoy this relaxing day. Hold each stretch for 10-30 Seconds and Massage for how ever long feels good to you.

Core day! Work on the Pole moves and Transitions in order, doing BOTH SIDES. Give each of the 7 lessons at least 1 try but no more than 5 tries. Hold the Half Bridge for 30 Seconds 3 Times.

Active Rest! Give the toe slides 1-2 set of 10-20 reps BOTH SIDES.

For all resistance band exercises do 1-2 Sets of 10-15 Reps. Do as many tries as you can (keep it under 10 per side) for The Pole Shoulder Press, Shoulder Slides and Tush Push. Tush Push

Today do only 1 Set of 5-10 Reps for Back bend, Plank, Torso Twist and Switch. Then move on to Body waves, Hip waves and finish with Booty Scoot. No need to count these moves, just enjoy the movements. Hold the stretch for 30 Seconds 3 Times.

Today choose any of the methods! Passive, Active, Movement or Resistance. For Passive stretching hold for 30 seconds. For all other methods do 10 Reps or less on BOTH SIDES. Please understand I don't expect you to work on the full pose for these

For the Pole moves and Spins give each of them at least 3 tries but no more than 10 tries per side. For the 2 stretches hold for 30 seconds 3 times. Don't stress if the Elbow Stand Prep feels impossible, just do what you can for today.

Find one thing you love about YOU!! Write it down and look at it every morning. See how things change for you.

If you would like to see the Related lessons for the Warm up (Beginner no pole workout) click here https://www.studioveena.com/lessons/view/5fca9833-bdec-43cc-a3e4-6b1fac110005 Today give all of the Pole Tricks listed at least 3 tries, per side but

Today try the Elbow Stand Prep and Revers Elbow or Handstand at least 5 tries. Then move on the the Slink up giving this 3 tries using both sides. Finish with floor work, giving each move 3 tries. Finish with the stretches using the Passive method,

Here are direct links if you'd like to see the related lessons for these routines. Shoulder Conditioning Routine https://www.studioveena.com/lessons/view/5914a2d7-ddd0-43b5-b6a3-1fc2ac110006 Hand and Wrist Routine

Today do both of the "lifts" for 1 Set 8-15 Reps. Then move on to Sexy walks, Figure Eight Drags and Cross Steps giving these a few tries. Try the half spins and hops 3 times BOTH SIDES. Hold each stretch for 30 Seconds. Remember Change equals

CONGRATULATIONS!! How did the program work for you? Are you feeling stronger? If you don't feel ready for the routine, no worries. Today just work on the Pole Moves I've listed instead of the routine. If you do feel ready, just work on the routine.