Advanced Level 1 Welcome (FREE)
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
Week 1 Day 1 Advanced
Today work on the Superman and Juliette Spin giving both of these 2 tries per side. Keep it under 10 tries if you're going to do more. Move on to the Hand and Wrist Strength Routine, then work on the Side Pole Hold doing this for 1 set 8-12 Reps.
Week 1 Day 2 Advanced
How did it go yesterday? Feeling sore or just need a little self care? Use the pole massage routine today. You could also try some MRT/foam rolling! Tutorials for how are found here
Week 1 Day 3 Advanced
Today we'll work on both styles of Superman! Give each of them 4 tires on both sides, but do no more than 10 times total!!! Use Passive stretching for the stretches listed. If you need help or you would like me help you trouble shoot any pole move
Week 1 Day 4 Advanced
Active Rest! Today use the Hand and Wrist Strength Routine. Finish with a forearm massage using your pole, or feel free to use the whole Pole Massage Routine if you have time. Otherwise massage the hands and forearms a bit today.
Week 1 Day 5 Advanced
Today we work on the Juliette spin and Superman. Give both tricks 3 tries on both sides. Move on to the Side Pole Row doing 1 Set of 10-15 Reps. Then finish with the Shoulder Clock stretch.
Week 1 Day 6 Advanced
Rest! Use the Pole massage routine or try some foam rolling https://www.studioveena.com/lessons/view_category/stretching-exercises
Week 1 Day 7 Advanced
How are the moves for this week (Juliette, Superman and Side superman) coming along? I'd love to hear. Give each of the tricks 4 tries on both sides.
Week 2 Day 1 Advanced
This week we focus on Split grips, and stretching for splits. For your Aerial Split grip practice try all of the grip options and choose one to focus on today. Give both moves 3 Tries on both sides. Please don't skip the stretches for today!
Week 2 Day 2 Advanced
Rest day! How did the new moves go yesterday? If you need a full rest day do it!
Week 2 Day 3 Advanced
Today we will work on one pole move, the Adv. Figurehead, the rest of today we'll train flexibility. Give the Adv. Figurehead 4 tries on both sides.
Week 2 Day 4 Advanced
Today is all about Split Grips! For both moves give each 3 tries on both sides but no more than 6 total per side!! Finish with the stretches listed.
Week 2 Day 5 Advanced
Active Rest! Use the Flowmotion routine and if you feel you need a full rest today, that's fine. :)
Week 2 Day 6 Advanced
Today we work on Figurehead and Advanced Figurehead give each of these 2 tries per side but don't do more than 4!
Week 2 Day 7 Advanced
Today we'll run through all 3 of the tricks from this week. Give each 3 tries on both sides. Note: Now that we're advancing, you might start to struggle to do both sides. That's common and ok AS LONG AS you maintaining off pole training to keep
Week 3 Day 1 Advanced
This week we'll work towards turning Caterpillars into Butterflies! Give both tricks 4 tries do both sides for the Half hip hold/jade and finish with the stretch using the Active stretching method.
Week 3 Day 2 Advanced
Rest day! Are you really struggling with the Caterpillar or Butterfly? Try the 30 day caterpillar program https://www.studioveena.com/lessons/view_category/Nailed_it_Caterpillar_Program and come back here once you've completed this.
Week 3 Day 3 Advanced
Today is Butterfly day! Give the Butterfly 3 tries on both sides (if comfortable). Try all of the grips and choose only one for today. Give the Pole Handstand 3 tries as well. Finish with the stretches listed.
Week 3 Day 4 Advanced
Today is all about leg flexibility! If you need to run through the flexy warm up more than once to feel ready go for it. For the Half Jade/Half Hip Hold give this 3 tries on both sides. Then move on to rolling the hamstring, next use movement
Week 3 Day 5 Advanced
Rest day! How are you feeling today? Give the Flowmotion routine a try if you feel ready for it.
Week 3 Day 6 Advanced
Today we work on Butterfly and Jade. For the Butterfly pick 2 grips to work on giving each 2 tries on both sides for a total of 4 tries per side. If there's only one grip that feels good to you, just use that grip doing 4 tries both sides. Give the
Week 3 Day 7 Advanced
Today we'll work on all of the tricks from this week. Begin with the Butterfly using your favorite grip, giving this 3 tries on both sides (if comfortable) Then work on Half Jade or Jade 3 times per side. Then move on to Pole Handstands giving this 6
Week 4 Day 1 Advanced
This is the last week of level 1! Today Begin with the Active Back routine, then work on the Chair spin give this 2 tires on both sides then move on to Gemini and Scorpio Switches give them 2 tries on both sides. REMEBER YOU CAN KEEP THE HANDS OR
Week 4 Day 2 Advanced
Today we'll work on spins! Give each spin 3 tries on both sides. Taking a break between spins will help prevent dizziness, even when using static pole.
Week 4 Day 3 Advanced
Active Rest! If you need to skip today that's ok. If you'd like to see the Related Lessons that go with each routine click here: Level 1 Pole Strength https://www.studioveena.com/lessons/view/601200eb-db88-4e3b-8da4-4779ac110005 Back Mobility
Week 4 Day 4 Advanced
Today we start with the fun Sexy legs and abs routine if you'd like to see the related lessons that go with this routine click here https://www.studioveena.com/lessons/view/5444937f-b2f4-4995-bd1f-7c2d0a9aa0eb For Chair spin, give this 4 Tries both
Week 4 Day 5 Advanced
Today we'll work on leg lines using the Stop the Micro Bend routine. Move on to Corkscrew Spin giving this 5 tries both sides. REMEMBER if you need to see the related lessons for a related lesson in a program go to the induvial tutorial like this
Week 4 Day 6 Advanced
Rest day! Are you starting to feel more solid and secure in your advanced moves? I'd love to hear how it's going for you. See you tomorrow!
Week 4 Day 7 Advanced
Congrats on making it this far! I'd love to hear how it went for you. Today we'll try the Reverse grab and work on Corkscrew and Leg switches. Give the 2 spins 3 tries on both sides. Work on the leg switches for 4 tries on both sides. Hold today's