Getting Started Shoulder Mount Program

Veena Apr 15, 2017
Welcome to my Shoulder Mount 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 or it

Day 1 Shoulder Mount

Veena Apr 15, 2017
Today we jump right in and begin with pole work. We will start with scapula. If you're unsure of what the pole shoulder rest is, it is shown in the shoulder mount strength routine at min 5:55. Perform the following: up and down scapula 15 / pole

Day 2 Shoulder Mount

Veena Apr 15, 2017
Today is a full rest day. Your homework to watch the Tips For Shoulder Mounts video even if you've already seen it. Don't forget to drink water.

Day 3 Shoulder Mount Program

Veena Apr 15, 2017
Remember, if you're unsure of what the pole shoulder rest is, you will find it shown in the shoulder mount strength routine at min 5:55. If you would like an extra challenge add the lower body routine. Perform the following: invert to crucifix to

Day 4 Shoulder Mount

Veena Apr 17, 2017
Today is an active rest day. Do some foam rolling and use the flowmotion routine. Remember to go light with the stretches as it's not a day to work on improving flexibility but rather gently remind the body to relax.

Day 5 Shoulder Mount

Veena Apr 17, 2017
Today we focus on pole work. Perform the following: up and down scapula 15 times / forward and back scapula 15 times / shoulder mount drills roughly 10 to 12 reps in the routine / caterpillar twice

Day 6 Shoulder Mount

Veena Apr 17, 2017
Today is a full rest day. Today is a good time to watch the Veena's Tips For Shoulder Mounts again. Do your best to record your first full should mount practice so you can look back and see how you've improved.

Day 7 Shoulder Mount

Veena Apr 17, 2017
Today we train the whole body. Starting with shoulders and finishing with working on techniques for shoulder mounts. STAY ON THE FLOOR when training today. You can do the variations while in pole shoulder rest or try the dismount option. You must

Day 8 Shoulder Mount

Veena Apr 18, 2017
Today we focus on pole work and full body. I've placed the shoulder mount technique video here if you need a refresher on the shoulder hold. Follow along with the Shoulder mount strength routine! Don't forget to track your sets and reps. Today we'll

Day 9 Shoulder Mount

Veena Apr 18, 2017
Today is another rest day. Take this opportunity to foam roll any tight muscles and if you have time enjoy the Flowmotion routine. Remember you're gently stretching the muscles to maintain NOT pushing to gain.

Day 10 Shoulder Mount

Veena Apr 18, 2017
'Todays focus is upper body. Start today with the shoulders and abs routine, followed with the shoulder mount strength routine and finish with reverse shoulder mount practice NO MORE than 10 TIMES per side. No need to do the full technique video just

Day 11 Shoulder Mount

Veena Apr 19, 2017
Today we focus on the lower body. Begin with the sexy legs and abs routine. Finish with stretches holding for at least 30 seconds 3-5 times.

Day 12 Shoulder Mount

Veena Apr 19, 2017
Today is a full rest day. Don't sit for too long and be sure to drink plenty of water while you watch the Veena's tips for shoulder mount video again.

Day 13 Shoulder Mount

Veena Apr 20, 2017
Today we focus on the whole body. Today you will do the following exercises: scissor climb or decent 3 to 6 times / fan legs 4 reps each side / the switch 12 times / dolphin push up 10 reps / wide rows 15 reps / rear shoulder pull 15 reps / V

Day 14 Shoulder Mount

Veena Apr 20, 2017
Today we focus on core and hip flexor work. Perform the following: standing V 6 reps each side / hip flexor lift 12 reps / shoulder slide wave 3 reps each side / hollow body 10 reps / superman 10 reps / reverse shoulder mount from Invert to crucifix

Day 15 Shoulder Mount

Veena Apr 20, 2017
Today is a full rest day. Enjoy this day off. Tomorrow we will work on shoulder mounts again.

Day 16 Shoulder Mount

Veena Apr 20, 2017
Today is all about pole work and shoulder mount practice. Perform the following: rear shoulder pull 8-12 reps / fan legs 6 reps each side / tuck spin 4 reps each side / invert to crucifix to handstand 2-4 times each side / shoulder mount practice no

Day 17 Shoulder Mount

Veena Apr 20, 2017
Today we focus on flexibility. Strength + Flexibility = Balance. Warm up first using the listed routine or choose something else that brings your heart rate up and makes you sweat.

Day 18 Shoulder Mount

Veena Apr 21, 2017
Today we recover a bit with some active rest. Think about foam rolling, run through the Flowmotion routine too if you have time.

Day 19 Shoulder Mount

Veena Apr 21, 2017
Today is all about upper body. Perform the following: Internal and external rotations 12 reps / Rear shoulder pull 15 reps / The Switch 12 reps / Dolphin push up 10 reps / Wide rows 15 reps / Torso rotation 12 reps. Repeat all exercises for a total

Day 20 Shoulder Mount

Veena Apr 21, 2017
Today we will do a bit of pole work and then move on to shoulder mount practice, working on technique. Train all options that are within you're ability.

Day 21 Shoulder Mount

Veena Apr 22, 2017
Today is a full rest day. Take time for a hot shower or bath and maybe treat yourself to a massage or some foam rolling.

Day 22 Shoulder Mount

Veena Apr 22, 2017
Today is all about lower body training followed by shoulder mount drills for strength. Perform the following: Standing V 6 reps / Sexy pike 8 reps / Hip flexor lift 12 reps / Tuck spin 4 reps each side / V carousel 4 reps each side. Do at least 2

Day 23 Shoulder Mount

Veena Apr 23, 2017
Today is an active rest day. This is always a good day to foam roll or run through the flowmotion routine. If you'd like to try something new head over to the hula hoop section.

Day 24 Shoulder Mount

Veena Apr 23, 2017
Today we will train upper body and flexibility. Perform 2 sets of each of the following: Lateral pulls 15 reps / High rows 15 reps / Hollow body 10 reps / Wide rows 15 reps / The Switch 12 reps. Then follow with the Middle splits routine!

Day 25 Shoulder Mount

Veena Apr 23, 2017
Today is all about shoulder and abs. We start with the shoulders and abs routine, then move on to shoulder mount practice. It's time to try your shoulder mount from standing and play around with other options like hand grips and leg positions.

Day 26 Shoulder Mount

Veena Apr 24, 2017
Today you REST!

Day 27 Shoulder Mount

Veena Apr 25, 2017
Today we focus on lower body. Perform 2 to 3 sets of each of the following: Pole leg lifts 10-12 reps each leg / Booty lift 10-12 reps / Lying leg circles 8-10 each leg. Once you feel nice and warm move on to the middle splits routine.

Day 28 Shoulder Mount

Veena Apr 25, 2017
Today is all about shoulder mount practice. Try to aim for 3 sets of each exercise in the shoulder mount strength routine. Finish with shoulder mount practice, only try 10 times per side and don't forget to try different grips.

Day 29 Shoulder Mount

Veena Apr 25, 2017
Time to rest up for tomorrow! Remember to drink water, take some time for you and enjoy your day.

Day 30 Shoulder Mount

Veena Apr 25, 2017
Congratulations you made it to the end! Even if you are not yet ready for a shoulder mount that's ok. I want you to take a look back at how much you've improved since the first day. Thank you for allowing me to help you along in your journey.
carolshop47326 Paid Member
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
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