30 Day Caterpillar: Getting Started
Welcome to the 30-day Caterpillar program which includes static and spinning pole versions! This program was designed to help you build the confidence, strength and…
Category: 30 Day Caterpillar Program
30 Day Caterpillar: Day 1
Duration: 00:39:15 Today you’ll begin training building block (fundamental) tricks to develop the necessary strength and skill for a safe Caterpillar which in turn leads…
30 Day Caterpillar: Day 2
Today is an active rest day. Feel free to do something gentle like hula hooping, walking, or light yoga. Pro tip: Eating well is an…
30 Day Caterpillar: Day 3
Duration: 00:28:02 Today you’ll be focusing on building strength in your shoulders and you’ll be doing about 2 sets of each exercise and move. Pro…
30 Day Caterpillar: Day 4
Today is a full rest day. Be sure to rest, but don’t sit for too long, or you may feel stiff.
30 Day Caterpillar: Day 5
Duration: 00:27:57 Today you’ll focus on pole work and stretching to maintain mobility throughout this lesson, so don’t be confused because the stretches are in…
30 Day Caterpillar: Day 6
Duration: 00:25:27 Today is a full rest day. If you would like, feel free to do some foam rolling work or try my pole massage…
30 Day Caterpillar: Day 7
Duration: 00:31:27 Today you’ll be training your core through various exercises, the Barrel roll and Body waves. Pro tip: Today is a good time to…
30 Day Caterpillar: Day 8
Duration: 00:13:49 Today you’ll be training the muscles of your hands and forearms because strong fingers, hands, wrists and forearms are always necessary for pole…
30 Day Caterpillar: Day 9
Duration: 00:44:47 Today is a rest day, but I’m sharing my pole massage routine and the flowmotion routine if you’d like to make this an…
30 Day Caterpillar: Day 10
Duration: 00:57:35 Today after warming up with the Stands routine you’ll practice the Caterpillar! I do not expect you to achieve a full caterpillar today,…
30 Day Caterpillar: Day 11
Duration: 00:25:42 This is a full rest day and I think it’s the perfect time to share my Pole Dance RANT about Struggling to achieve…
30 Day Caterpillar: Day 12
Duration: 00:49:46 Today you’ll work on the building block skills for a strong Caterpillar and do some mobility training after trick practice. Spinning pole students,…
30 Day Caterpillar: Day 13
Duration: 00:13:39 Today you’ll strengthen the fingers, hands, wrists and forearms with the routine and finish with some stretching and massage. Allow the videos to…
30 Day Caterpillar: Day 14
Duration: 00:31:36 Today you’ll practice inverted balance through elbow and handstand work after a core-heavy warm up, and you’ll do a few exercises in between…
30 Day Caterpillar: Day 15
Duration: 00:39:47 Today is a full rest day and if you haven’t seen my RANT on self-care for pole dancers, now’s a great time to…
30 Day Caterpillar: Day 16
Duration: 00:47:41 Today you’ll strengthen the abs and shoulders before moving into Caterpillar and Handstand practice, just a few reps and I included the tutorial…
30 Day Caterpillar: Day 17
Duration: 00:13:32 Today you’ll be strength training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest…
30 Day Caterpillar: Day 18
Duration: 00:45:49 Today you’ll strengthen the lower body and my hope is by now you’re seeing how important the lower body is for a strong,…
30 Day Caterpillar: Day 19
Duration: 00:25:33 Today is a full rest day, so don’t do any other training. Pro tip: Did you know that sitting for extended periods of…
30 Day Caterpillar: Day 20
Duration: 00:39:53 Today you’ll practice all of the building blocks for the Caterpillar again. Spinning pole students, the Caterpillar I’m having you work on is…
30 Day Caterpillar: Day 21
Duration: 00:13:25 Today I’ve included my walking meditation video and visualization video. These are optional but worth a try, even if you think this type…
30 Day Caterpillar: Day 22
Duration: 00:38:25 Today you’ll be introduced to the Caterpillar climb tutorial. There are no reps for this yet because I only want you to watch…
30 Day Caterpillar: Day 23
Duration: 00:39:58 Today you’ll be doing some core work as your warm up and then you’ll play with the barrel roll transition and floor work.…
30 Day Caterpillar: Day 24
Duration: 00:44:06 Today you’ll start with strength work and then practice your Caterpillar again and finish with some training for increasing your range of motion…
30 Day Caterpillar: Day 25
Duration: 00:43:39 Today you’ll practice the Reverse handstand again and work on strengthening the lower body, then finish with some massage and stretching. Pro tip:…
30 Day Caterpillar: Day 26
Today is a full rest day. I would like for you to check your progress to see if you need to increase your reps. Look…
30 Day Caterpillar: Day 27
Duration: 00:56:59 Today you’ll be strengthening the core and shoulders through the two routines again and you’ll have an opportunity to try your Caterpillar a…
30 Day Caterpillar: Day 28
Duration: 00:23:42 Today is an active rest day and you’ll warm up with the Flexy routine before practicing skills that not only improve your flow…
30 Day Caterpillar: Day 29
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…
30 Day Caterpillar: Day 30
Duration: 00:20:42 Today I’ve swapped out the mentioned warm-up videos for a newer, more modern option. Below are tips to help you make this a…