Here is a free description of what we'll work on during week 1 of this program! DIRECT LINK TO FULL PROGRAM https://www.studioveena.com/lessons/view_category/Advanced_Level_2_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 ball! Having the program split into weeks

Rest day! Feel free to do some foam rolling. I like to do this while watching TV or sitting outside, enjoying nature!

You ready to fly? Give the Flight Attendant and Tuck spin 2 Tries on Both Sides for today. Finish with the Flowmotion routine. I'll see you tomorrow!

Anyone Else love Sythwaves and the 80s? Today give each of the tricks 4 tries on both sides. Avoid doing more as this will irritate your knee pits!! Finish with the stretches listed. Use passives stretching, hold for 10-30 seconds, for 3 sets!

Rest day! Give those knee pits a rest! Enjoy the Pole massage routine for today. Just watch my Tips for Reverse grab, we'll be working on this again tomorrow!

Today we spin! Give both spins 3 Tries on both sides. Finish with the stretches listed use Passive stretching, hold for 20-30 seconds, for 3 sets.

Today we'll work on all of the moves from this week! Give all 3 tricks 3 tries on both sides. Finish with the stretches listed using Movement Stretching! Do this for 3 Sets. When using movement stretching aim for 10 - 12 reps for each side.

Welcome to week 2! This week we'll focus on the Chopper, Allegra, Falling Star, Hip flexors and straight leg lines. After your warm up give the Allegra and Falling Star 2 Tries on both sides. Finish this day with the stretches. Use Passive stretching

Active Rest! Have fun with the routine here is a direct link https://www.studioveena.com/lessons/view/5fe2bf9d-28dc-4c8e-a769-0870ac110005 so you can view the individual tutorials if needed. Please take time today to watch both of my Chopper videos

Today is a fun day, as we begin to work more with the Chopper! Remember you don't have to deadlift (hips in front) for a chopper. Deadlifting is great for building strength, but it doesn't work very well for dancing. Work on controlled momentum for a

Rest! While you rest watch my Tips for Injury care and prevention. How did your Choppers go yesterday? If you have a video you'd like me to look at you can post the link here in the comments or if you'd like to keep it private feel free to email me

Time to work on Allegra and Falling Star again! Give each trick 4 Tries on both sides. Warm up with the Active Back Routine here's a direct link if you'd like to see the related lessons

Today we'll focus on the Chopper. Work on the Chopper 5 times on both sides, but no more! Finish with the stretches holding for 30 seconds each, one time. Remember if you understand correct placement for these stretches you can use another method if

Rest Day! Here's a link for the Aerial Invert if you'd like to take a look at the related lessons https://www.studioveena.com/lessons/view/5f60e3f1-dc88-4673-a7e5-131aac110005 Remember you're just watching today!

Welcome to week 3! This week we focus on Reverse Ayesha, Extended Butterfly, Caterpillar Climb, Aerial Inverts, Handstands, Core, Shoulders and Middle Splits. Today I've included 2 different Handstand Tutorials. One focusing on using the pole. The

How did the Caterpillar Climb go? Work on the Reverse Ayesha 3 times working both sides only if comfortable. Work on just the first option today, don't worry about the transition into Ayesha for now. Use Active Stretching for the Lunge today. Don't

Today is a rest day! Watch the videos listed. While you won't often use the Forearm grip for the Extended Butterfly, you can use it for the Caterpillar, Butterfly and Caterpillar climb!

Today we turn Caterpillars into Butterflies! Give both tricks 3 tries on both sides (if comfortable) using only the first option for Ayesha. Finish with stretches for the forearms holding 30 seconds 2 times.

How did your Extended Butterflies go? Today rest! Here's a link to all of the Foam rolling videos, You'll find them sprinkled throughout the Stretching and Flexibility training section.

Today is a busy day! After The stands routine, work on either the Pole handstand or Wall Handstand give either of these 5 tries. Then Work on the Caterpillar climb, 2 tries both sides (if comfortable) Move on to the V Invert (Chopper) Giving this 3

This is the end of week 3! Begin with the Active middle splits routine. Then work on both moves giving these 2 tries on both sides (if comfortable). Finish with the pole massage routine.

Welcome to week 4! This week we'll focus on the Iguana/Iguana mount, Bow and Arrow, Butterfly Invert, core, shoulders and front splits stretching. For today begin with the Ball core workout, then give the Shoulder Mount 3 tries on both sides. Try the

Rest day! Watch the videos listed and enjoy your day!

After your session today, I'd love to hear which move you prefer, Iguana or Bow and Arrow? Feel free to try the Iguana mount if you want, but work on the Iguana on it's own for sure today. Give the Iguana and Bow and arrow 2 tries on both sides. Then

Today we'll only work on one trick. The Butterfly Invert, give this 4 tries on both sides (if comfortable) but no more than 10 tries total!! choose which method of stretching you'd like for the Lunge and Pigeon. If using passive stretching hold for

Rest day! Watch my Flexibility hacks video and enjoy a pole massage today!

How was your practice session today? After the warm up Shoulder Mount Routine, give the Iguana 2 Tries on both sides (if comfortable) Give the Butterfly Invert and Aerial Invert 3 tries on both sides (If comfortable). Choose passive stretching if

You made it! How did it go? If you still need some help with tricks like Aerial invert, try the Invert Program. Caterpillar still hit and miss? Try the Caterpillar program. Not comfortable with Shoulder Mounts yet? Try the Shoulder Mount program! For