Hi and welcome to my invert, Nailed It, program. In this video We'll cover what you'll need to know before getting started. I'll also provide you with important tips for using the program. This program can be used as a workout plan all on its own or

Hi and welcome to my invert, Nailed It, program. In this video We'll cover what you'll need to know before getting started. I'll also provide you with important tips for using the program. This program can be used as a workout plan all on its own or

We'll begin today with a warm up and then begin training, starting with the scapula! Perform one set of each exercise as follows: 15 forward and back scapula / 15 up and down scapula / 15 internal and external rotations / 2 double pole climb on each

Today is a rest day but we will be strengthening some smaller muscle groups. Perform one set for each exercise wth 15 reps.

Today we focus on core work. We start with the hard core warm up. Perform 1 set of each exercise wth 15 reps for all shoulder work. Do 5 crucifix on each side then move on to your floor invert work with a focus on leg placement.

Today is a rest day. Remember don't sit around for too long, get up and move around whenever you can.

Today we focus on strengthening the back. Perform 2 sets of each exercise with 8 reps of each exercise. Hold the hover for 10 seconds on each side. If you have time the back mobility routine would be a nice end to this workout.

Today is an active rest day. We will still be working the smaller muscle groups of the hands and feet.

Today we focus on core. Remember we are only working the inverts from the floor, allowing you to focus on leg placement and pulling the hips up high. Be sure to work both sides. Perform 2 sets of each exercise: Floor inver 1-3 reps on each side /

Today is an active rest day. Well focus on smaller muscle groups and work on pointing the feet. Remember you want nice extended lines from the toes all the way to the hips, so working the feet is important. Perform 1 set and 15 reps of each exercise.

A strong back is necessary for safely inverting and preventing injury. Perform 2 sets of each exercise: 12 shoulder internal and external rotations / 10 high rows / 10 wide rows / 10 lateral pulls / 10 superman back / 12 second hover 2 times on each

Today is a full rest day. Drink water and don't forget to get up and move around a bit.

Today we focus on the core again. If you like you can finish this session with any of the flexibility routines or end with a quick full body stretch. Perform 1 set each of: 15 sexy pike / 4 descending scissors / 5 fan legs on each side / 12 hollow

Today is a rest day. Try taking a nice walk or maybe treat yourself to a full body massage or some foam roller work. Drink plenty of water and enjoy your time off.

A strong back is very important in developing solid inverts. Perform 2 sets each of: 12 internal and external rotations / 12 superman back / 12 bird dog / 3-6 floor inverts on each side

Today is an active rest day. We will be working on a few fun transitions and then we'll foam roll to finish. Perform 2 sets each of: 20 figure 8 toe drag / 20 hip circles / 20 sexy plie / 15 sexy layback. You can end with a nice foam rolling session.

Today is the first day you'll attempt the invert from standing. Please keep in mind that not everyone will be ready for this step, so listen to your body and be sure to continue working on the invert from the floor if that works better for you. The

Today is a rest day. Feel free to foam roll if you like.

Today we focus on the core. Begin with the hard core warm up then perform 2 sets each of: 10 side climb on each side / 3-6 figureheads on each side / 6 side pole holds on each side / 3-8 invert attempt either from floor or standing. Finish your

Today is all about the invert and we focus on lines paying special attention to the feet. Perform two sets each of: 12 foot exercise 1 / 12 foot exercise 2 / 1-4 invert attempts on each side.

Today is a full rest day. Try some foam rolling and treat yourself to a hot bath. Watch the lesson Tips For Controlled Inverts. Have a great rejuvenation day.

Today's focus is chest and back. If time allows use the back mobility routine at the end of your session. Perform two sets each: 15 internal and external rotations / 15 high rows / 15 wide rows / 15 lateral pulls / 10 side pole holds / 1-4 invert

Today is an active rest day. I've listed all of the foam roller videos in this lesson.

Today is a full rest day. Treat your body with some TLC and enjoy your day. Healthy snacks: SMOOTHIES / PROTEIN BARS / YOGURT AND GRANOLA / FRUIT AND NUTS / CHEESE AND WHOLE GRAIN CRACKERS / PEANUT BUTTER AND APPLES / CARROT AND CELERY STICKS / BEEF

Today's focus is the invert. You'll warm up with the lower body routine and then move on to invert practice. Spend time today working on timing allowing for a smooth effortless invert.

The next few days will be busy so I want you to make sure and be fully rested. Take some time to check your progress. You should see reps increasing.

Today we focus on chest and back. Do not work on your invert in this session. If time allows finish with the back mobility routine. Perform two sets each of: 15 reps high rows / 15 reps hover

Today we'll be focusing on the abdominals and have some fun with spins. Perform two sets each: 12 bird dog / 3 fan legs on each side / 3 back hook on each side / 3 reverse attitude on each side. Remember to finish your workout with stretching for the

Today is an active rest day. We will target the smaller muscle groups of the hands and feet. Perform two sets each: 15 reps hand strengthening / 15 reps forearm flexors / 15 reps forearm flexors / 15 reps forearm extensors / 15 reps toe points.

Today we work on shoulders and abs before moving on to invert practice. Focus on timing and working on the step and sweep while keeping the toes pointed.

Today is a full rest day. If you haven't already checked out the Tips For Inverts and Tips For Controlled Inverts take a few minutes to do that today.

I hope you're feeling stronger. As we've reach the end there are two things I want you to keep in mind: Not every pole move is right for everyone, There is so much more to pole than inverting. If you work hard towards a goal you'll get there, so