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 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 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 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 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 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 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'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 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 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.
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
“After 18 days, I feel like I have gotten stronger. My Ayesha is now very solid, and I hope to be able to handspring into it at some point. The lessons are also filling in some gaps in my skillset, such as pirouettes”