Getting Started Invert Program

Veena May 31, 2016
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

Day 1 Invert

Veena May 31, 2016
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

Day 2 Invert

Veena Jun 1, 2016
Today is a rest day but we will be strengthening some smaller muscle groups. Perform one set for each exercise wth 15 reps.

Day 3 Invert

Veena Jun 1, 2016
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.

Day 4 Invert

Veena Jun 1, 2016
Today is a rest day. Remember don't sit around for too long, get up and move around whenever you can.

Day 5 Invert

Veena Jun 1, 2016
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.

Day 6 Invert

Veena Jun 3, 2016
Today is an active rest day. We will still be working the smaller muscle groups of the hands and feet.

Day 7 Invert

Veena Jun 3, 2016
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 /

Day 8 Invert

Veena Jun 3, 2016
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.

Day 9 Invert

Veena Jun 3, 2016
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

Day 10 Invert

Veena Jun 7, 2016
Today is a full rest day. Drink water and don't forget to get up and move around a bit.

Day 11 Invert

Veena Jun 10, 2016
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

Day 12 Invert

Veena Jun 10, 2016
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.

Day 13 Invert

Veena Jun 10, 2016
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

Day 14 Invert

Veena Jun 10, 2016
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.

Day 15 Invert

Veena Jun 14, 2016
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

Day 16 Invert

Veena Jun 14, 2016
Today is a rest day. Feel free to foam roll if you like.

Day 17 Invert

Veena Jun 14, 2016
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

Day 18 Invert

Veena Jun 14, 2016
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.

Day 19 Invert

Veena Jun 16, 2016
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.

Day 20 Invert

Veena Jun 16, 2016
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

Day 21 Invert

Veena Jun 16, 2016
Today is an active rest day. I've listed all of the foam roller videos in this lesson.

Day 22 Invert

Veena Jun 16, 2016
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

Day 23 Invert

Veena Jun 17, 2016
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.

Day 24 Invert

Veena Jun 19, 2016
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.

Day 25 Invert

Veena Jun 19, 2016
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

Day 26 Invert

Veena Jun 19, 2016
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

Day 27 Invert

Veena Jun 19, 2016
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.

Day 28 Invert

Veena Jun 21, 2016
Today we work on shoulders and abs beofre moving on to invert practice. Focus on timing and working on the step and sweep while keeping the toes pointed.

Day 29 Invert

Veena Jun 21, 2016
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.

Day 30 Invert

Veena Jun 21, 2016
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
Traceybatt
This is the best side splits warm up I've ever done. Really helps warming up the hamstrings and hip flexors before going into splits. Wondering why my instructors never taught us this!
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