Getting Started Caterpillar Program

Veena Apr 1, 2016
Hi and welcome to my Caterpillar, Nailed It, program. In this video I'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

Day 1 Caterpillar

Veena Apr 1, 2016
We'll begin today with some scapula training and move on to elbow stands (or elbow stand attempts!) and pole work. We'll be perfecting the pole skills you'll need for a successful caterpillar. End your workout with a quick full body stretch just to

Day 2 Caterpillar

Veena Apr 2, 2016
Active rest day. Feel free do do something gentle like hula hooping, walking or light yoga.

Day 3 Caterpillar

Veena Apr 2, 2016
Today we'll focus on the shoulders. Perform 2 sets 10 reps for each exercise. Feel free to use your own stretches if you like or follow the ones listed.

Day 4 Caterpillar

Veena Apr 2, 2016
Today is a full rest day. Be sure to rest, but don't sit for too long or you may feel stiff.

Day 5 Caterpillar

Veena Apr 2, 2016
Today's focus is pole work. Here are your sets and reps, one set of each: 20 up and down scapula / 10 elbowstand / 6 double pole climb both sides / 6 inverts both sides / 6 inverted thigh hold both sides / 6 inverted crucifix both sides / 2 hold

Day 6 Caterpillar

Veena Apr 2, 2016
Full Rest. If you would like, feel free to do some foam roll work.

Day 7 Caterpillar

Veena Apr 3, 2016
Today we'll focus on the core beginning with the hard core warm up. Perform two sets of each exercise. Here are your reps for today: 5 hands and elbows planks / 2 to 5 relaxed breaths the hover / 8 ab curl / 8 spinal contraction / 5 barrel rolls / 1

Day 8 Caterpillar

Veena Apr 3, 2016
Today we'll be focusing on the muscles of the hands and forearms. Perform 2 sets and 10 reps for all exercises. Then move on to 1 or 2 minutes of foam rolling followed by stretches for the forearms.

Day 9 Caterpillar

Veena Apr 4, 2016
Today is a rest day. Feel free to do a bit of foam rolling to loosen up any tight muscles and follow with some very light stretches after.

Day 10 Caterpillar

Veena Apr 5, 2016
Today we'll focus training shoulders and balance. We will also be trying our first caterpillar. Remember to work on it low from the ground first. Please watch the Veena's tips for caterpillar as well before giving it a go. No worries if it doesn't

Day 11 Caterpillar

Veena Apr 5, 2016
This is a full rest day. If you like you could foam roll but we worked hard yesterday so drink water, eat well and rest.

Day 12 Caterpillar

Veena Apr 7, 2016
Today we focus on pole work. Here are your feps and sets. Perform 1 set of each 20 up and down scapula / 10 elbowstands / 6 double or single pole climbs / 6 inverts both sides / 6 Inverted thigh hold both sides / 6 Inverted crucifix both sides / 2

Day 13 Caterpillar

Veena Apr 7, 2016
Today we focus on conditioning the smaller muscles of the hands and forearms. Strong hands help us control our movement. Perform 2 sets 10 to 15 reps of each exercise. Follow with foam roller and hand massage, finishing with stretches.

Day 14 Caterpillar

Veena Apr 7, 2016
Today we focus again on core and balance. Perform 2 sets and 10 to 12 reps for each exercise. Don't stress if you are not able to elbow or handstand, just do your best. Even if you can't hold an elbowstand, simply working on these will help you gain

Day 15 Caterpillar

Veena Apr 13, 2016
Full rest today. Treat your body with a little TLC.

Day 16 Caterpillar

Veena Apr 13, 2016
Today we'll focus on shoulders and abs. Warm up with the shoulders and abs routine. Perform or attempt 5-10 caterpillars before moving on to handstand and elbow practice. Finish with a quick full body stretch.

Day 17 Caterpillar

Veena Apr 13, 2016
Today we focus again on hands and forearms. This gives the rest of our bodies an opportunity to rest and recover from yesterday's training. Begin with hand strength. Perform 10-15 reps and 2 sets per exercise. Finish with foam rolling for the

Day 18 Caterpillar

Veena Apr 13, 2016
Today's focus is lower body. Strong hamstrings and calfs will help you improve your caterpillar dramatically. Begin with the lower body routine then move on to caterpillar practice performing or attempting 5-10. Finish with handstand or elbow

Day 19 Caterpillar

Veena Apr 13, 2016
Today is a full rest day, don't do any other training today. Remember that sitting for extended periods of time can make you stiff so be sure to move. If you're feeling sore from the last few workouts try a hot bath and some foam rolling. Don't

Day 20 Caterpillar

Veena Apr 19, 2016
We focus on pole work again today, warming up with pole climbs. Perform: 7 double climbs on each side / 7 inverts on each side / 7 inverted thigh holds on each side / 7 inverted crucifix on each side / 2-5 hold spins / 2-5 tuck spins / 5-10

Day 21 Caterpillar

Veena Apr 19, 2016
Today is a full rest day. We've been training hard so give your body the rest it need to recover and grow.

Day 22 Caterpillar

Veena Apr 21, 2016
Today we focus on lower body. Remember lower body strength is very important for the caterpillar. We'll begin with the lower body strength routine and then move on to caterpillar practice using your preferred grip. Perform 5-10 caterpillars or

Day 23 Caterpillar

Veena Apr 22, 2016
Today we'll play with transitions and floorwork. Perform 1 set and aim for 10 reps of each. Finish with a bit of foam rolling for the whole body and light stretching to maintain. If you don't want to use repetitions feel free to do a freestyle

Day 24 Caterpillar

Veena Apr 22, 2016
Today we focus on chest and back strength training. We'll work on the caterpillar some more and finish with a back mobility routine.

Day 25 Caterpillar

Veena Apr 22, 2016
Today we will work on lower body. The routine will warm up your muscles and help you focus on improving leg lines. Move on to handstand work. Choose whichever variation works best for you. Remember even if you can't yet hold it, kicking up toward the

Day 26 Caterpillar

Veena Apr 23, 2016
Today is a full rest day. I want you to check your progress and see if you've been increasing your reps. Take some time to watch the lessons listed below the main player. See if you can spot how one builds up to the next.

Day 27 Caterpillar

Veena Apr 23, 2016
Today we'll focus on shoulders and abs. Begin with the shoulders and abs routine, then move on to caterpillar practice. Attempt 5 to 10 caterpillars. Finish this session with a quick full body stretch. Remember that even small improvements mean

Day 28 Caterpillar

Veena Apr 23, 2016
Today is an active rest day and we'll play with transitions and floorwork. We're getting so close to the last day. Are you feeling stronger? Perform 1 set of each for 10-20 reps. For the body wave aim for 1 minute, it's more challenging than you

Day 29 Caterpillar

Veena Apr 23, 2016
Today is a full rest day. Take some time today to think about how far you've come and remember that any bit of progress means you've been on the right path towards your goal.

Day 30 Caterpillar

Veena Apr 23, 2016
With a few tips you can make today as successful as possible. Make sure you are fully warmed up by using either of the routines listed. Be sure your pole is warm. Check that your legs and hands feel that they have enough tack to them to grip the pole
sharon5star Paid Member
30 day take off. Wow did day 7 .fractured my left ulnar of elbow 2 years ago . Could not make fist with my left hand. I wish had these hand exercise 2 years ago. They are great thanks Veena :)
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