Advanced Level 3 Welcome (FREE)
Veena Aug 22, 2022
Here's what we'll learn in this program Welcome! This program has been split into 4 weeks (7 day blocks) Each week we'll focus on different Tricks, Spins and Flexibility! You'll need resistance bands, foam roller a peanut or tennis ball and a fit
Adv 3 Week 1 Day 1
Welcome! This program has been split into 4 weeks (7 day blocks) Each week we'll focus on different Tricks, Spins and Flexibility! You'll need resistance bands, foam roller a peanut or tennis ball and a fit ball! Having the program split into weeks
Adv 3 Week 1 Day 2
Rest Day! Back mobility is super helpful when working on the Janeiro. Watch the whole tutorial today to prepare for tomorrows session.
Adv 3 Week 1 Day 3
Today we'll work on 2 moves, the Janeiro. Give this 4 tries on both sides and see which one feels best to you. Then move on to Gemini Climb (aka circus climb) Write down how many you can do! Passive stretch holding for 30 seconds 3 times.
Adv 3 Week 1 Day 4
Rest Day! Today's video will demonstrate how to add or stop spinning when inverting. Here's a link to the area where you'll find foam rolling https://www.studioveena.com/lessons/view_category/stretching-exercises
Adv 3 Week 1 Day 5
Today begin with the Active Back Routine. Move on to the Shoulder mount giving this 5 tries on each side. Then work on the Gemini climb. If you like share how many you got! Try to do one more than last time, so don't forget to write down how many!
Adv 3 Week 1 Day 6
Rest day! Are you feeling sore? Give the pole massage a try today. Don't forget to drink plenty of water, eat well and get quality sleep!
Adv 3 Week 1 Day 7
Begin with the Chest and Back routine, then work on whichever move you like first. Giving each trick 3 tries. Remember to keep track of how many attempts you do and how it went. Work on the Lunge stretch using active or movement stretching today,
Adv 3 Week 2 Day 1
The week we'll focus on Bow and Arrow, Brass Monkey, Tsunami, Front splits and Core. Today after the warm up, work on the Bow and Arrow giving it at least 3 tries on both sides but no more than 10. How did it go? Finish with the Flowmotion routine
Adv 3 Week 2 Day 2
Rest Day! Please watch the Brass Monkey tutorial in full, choose which entry you'd like to try and have any notes ready for tomorrow.
Adv 3 Week 2 Day3
Today warm up with the Ball Core Workout. Then move on to Brass Monkey practice try a few entries but keep it under 5 tries per side! Give the Tsunami 3 tries on both sides, and don't worry about flipping over, just work on the wave part for now.
Adv 3 Week 2 Day 4
How did your Bass Monkey and Tsunami go yesterday? Today after the warm up work on the Bow and Arrow giving it 4 tries on both sides (if comfortable). Finish today with the Active Front Splits Routine.
Adv 3 Week 2 Day 5
Rest Day! Have you been tracking your progress? Remember you need to push yourself a little bit more each time to see progress.
Adv 3 Week 2 Day 6
Today begin with the Hard core warm up. Then work on Brass Monkey, Janeiro and Tsunami give each 2 tries, both sides if comfortable. Use Active stretching for today's stretches. Don't stress if you can't do the full Bridge stretch, just work on the
Adv 3 Week 2 Day 7
This is the last day for this week! Let's go over all of the tricks from the past few days. Start with the Active Splits Routine, then work on all of the moves, giving them 4 tries on both sides (if comfortable). Use whichever method you like for
Adv 3 Week 3 Day 1
This week we'll work on Ayesha's, Straight edges, Handstands, Shoulder strength and a bit of Flexy and Strength for Back and Shoulders. Today begin with the Active Shoulder Routine. Today work on the first step in Ayesha, also choose which grip you
Adv 3 Week 3 Day 2
Rest Day! Today just watch the videos listed. Choose which grip you're going to want to try tomorrow. I decided to add my Tips for Forearm grips if anyone is interested in using this grip. Remember just watch for today.
Adv 3 Week 3 Day 3
Today start with the Active Middle Splits Routine. then move on to Straight Edge practice, just work on getting into your favorite grip. Do this 5 times on both side ONLY IF YOU FEEL COMFORTABLE. I'd love to hear which grip you decided on! I
Adv 3 Week 3 Day 4
Rest Day! How did yesterday go? Which grip did you choose?
Adv 3 Week 3 Day 5
Today start with the Active Back Routine, then give the Ayesha and Straight edges 2-4 Tries. Only do both sides if you feel secure. Move on to Shoulder mount practice giving this 4 tries on both sides. Complete today with stretches for hands and
Adv 3 Week 3 Day 6
Rest Day! You might be wondering, why so many rest days? This week we're really focused on Split grips so it's important to recover before working on them again. If you feel you need more time off go for it! Foam roll for today.
Adv 3 Week 3 Day 7
You made it to the end of this week! Begin today with the Shoulder Conditioning Routine. Then move onto the Ayesha and Straight Edge give both of these 5 tries, but no more than 10 tries per side. Finish with the Forearm and Hand stretches and
Adv 3 Week 4 Day 1
This is the last week and we'll focus on, Cartwheel, Twisted grip, Handspring mount, Dragons tail and flexibility. Remember I don't expect you to get these right away! This is an introduction to them. Today begin with the Core Conditioning Routine.
Adv 3 Week 4 Day 2
Active Rest! If you feel up to it, give the NO pole workout a try. Enjoy this rest day. Here are direct links to all of the mounts so you can read all descriptions and see all related lessons CARTWHEEL MOUNT
Adv 3 Week 4 Day 3
Start today with the Active Middle Splits. Then move on to the mounts. Only work on hops for today, giving each mount 3 Tries per side. Finish with the stretches listed, holding for 30 seconds.
Adv 3 Week 4 Day 4
Rest day! How did the hops go yesterday? Try the pole massage or use the Hand and Forearm MR videos.
Adv 3 Week 4 Day 5
Begin today with the warm up. Start with the Dragons Tail, giving this 3 tries on both sides. Then we'll review the Brass Monkey, give this 3 tries on both sides (if comfortable). Finish with the stretches listed, hold for 10-30 seconds, 3 times both
Adv 3 Week 4 Day 6
Rest Day! If you'd like to save the video I've shared today go for it. Then you can use it anytime you like.
Adv 3 Week 4 Day 7
Congratulations on reaching the last level!!! Begin today with the Active Shoulder Routine. Then work on the mounts giving each one 5 tries on both sides (if you're comfortable) Finish with the stretches listed holding for 30 seconds. I'm honored to