Getting Started Conditioning

Veena Aug 22, 2013
I'll explain how to use the conditioning lessons in this video.

Forward and Back Scapula

Veena 19 days ago
You can do these anytime of day and remember it's not the arms bending at the elbow, it's the shoulder blade moving the arm forward and back! T.M.G. The scapula provides attachment for several groups of muscles. The intrinsic muscles of the

Up and Neutral Scapula

Veena 24 days ago
When we have our arms OVERHEAD allow the scapula to rise up with the arm. When we have our arms at shoulder level or lower pull the scapula back and down. Before working on moves like Spins or Handstand be sure you can pull the arms inline with the

Scapula drills

Veena 19 days ago
These drill also make a nice warm up. If you have a hard time not moving the whole body try doing these while standing or sitting against a wall.

Forearm Extensions

Veena 16 days ago
This exercise will focus on the top of the forearm, or extensors. The flexors work heavily in pole so this is an important exercise to maintain muscular balance. Follow with a forearm stretch. T.M.G. The superficial The brachioradialis, extensor

Forearm Flex

Veena 16 days ago
If you're struggling with your grip give this exercise a try! T.M.G. The flexor pollicis longis, flexor digitorum profundus and the pronator quadratus.

Downward Wrist Twists

Veena 16 days ago
Working on wrist pronation (rotating from palm up to down) can help improve the mobility and strength of our wrists, just like the previous lesson. An overuse injury called Golfers Elbow is common with this muscle group. T.M.G. Pronator teres,

Upward Wrist Twists

Veena 16 days ago
Working on wrist supination (rotating from palm down to up) can help improve the mobility and strength of our wrists. T.M.G. Supinator and Biceps brachii

Radial Lift

Veena 16 days ago
A forearm strengthening exercise. Start in a neutral position with your wrist and do not bend it from side to side as you lift. Follow this exercise with a stretch for the forearms. T.M.G. brachioradialis, palmaris longus, flexor carpi radialis, and

Ulnar Pulls

Veena 16 days ago
Most likely the motion will be very small. Keep it slow and controlled. The movement should happen at the wrist only not the shoulders or elbow. T.M.G. Extensor carpi ulnaris. This is the muscle responsible for ulnar deviation which is the movement

Wrist Rocks

Veena 16 days ago
This exercise will demonstrate beginner to advanced options. These muscles are small so listen to your body and pick the right level that allows for proper technique yet provides a challenge. T.M.G. Brachioradialis, palmaris longus, flexor carpi

Wrist Strength and Mobility Drill

Veena 16 days ago
Mobility keeps our bodies happy and something to note is flexibility isn't the same as mobility. Think of mobility as having strength within your flexibility. This video will demonstarted 2 different exercises. Just as mentioned in the previous

Hand Strength Exercises

Veena 16 days ago
You'll need a tennis ball, lacrosse, racquetball or even a large sock rolled up will work. T.M.G. Flexor digitorum profundus, and flexor digitorum superficialis and extensor digitorum

Hand and Wrist Strength ROUTINE

Veena 16 days ago
You'll need a light resistance band and something to sit on. A box, fit ball, or chair is fine. This can be done as a warm up too!

Squats on the Pole

Veena 3 days ago
This is a fantastic way to strengthen the entire lower body and upper body as well. Perform 8-15 reps 2-4 Sets. Type: POLE STRENGTH, TMG: ADDUCTORS / HAMSTRINGS / CALFS / QUADRICEPS / LATISSIMUS / BICEPS

Lunges with Pole

Veena 3 days ago
I'll share 4 different lunge options. Try them all or pick the ones that work best for your body. Perform 8-15 Reps 2-4 Sets REMEMBER TO SWITCH SIDES!!! T.M.G GLUTES / QUADRICEPS / HIP FLEXORS / HAMSTRINGS

Leg Hook Crunch

Veena 3 days ago
This is a great way to strengthen the core and legs. Proper form is super important, this will often be a small movement and that's ok! Don't let the low back arch, keep the butt tucked. Use the variation that works for you. If you feel it in the low

Pole Leg Lifts

Veena 3 days ago
IMPROVE YOUR LEG LINES!!! These exercises will do wonders for your leg lines, hip and knee position is key! Work on all variations for sculpted, strong legs. T.M.G. HIP FLEXORS / QUADRICEPS / ADDUCTORS / GLUTES / HAMSTRINGS / CALVES Perform 8-25 Reps

Pole Rows

Veena a day ago
I'll share a few different options for hand placement for this strength exercise. We will be using the pole to help strengthen the muscles of your upper back and biceps. Perform 8-15 Reps 1-3 Sets. T.M.G. LATISSIMUS / POSTERIOR DELTOIDS / BICEPS /

High Rows

Veena Oct 21, 2013
SHOULDER CONDITIONING 3: This exercise is a great way to work on the shoulders. You should feel it in the rear deltoids (back of shoulder). Keep the top of the shoulders away from the ears, no scrunching up.

Wide Rows

Veena Oct 21, 2013
SHOULDER CONDITIONING 4: These are very similar to the high rows. Another great exercise for the scapula, rhomboids and rear deltoids. Keep the top of the shoulders away from the ears and don't engage your upper traps.

Forward Raises

Veena Oct 21, 2013
SHOULDER CONDITIONING 5: For this exercise it is very important to focus on keeping the scapula engaged. Keep the scapula neutral and tops of shoulders away from the ears.

Rear Shoulder Pull

Veena Feb 12, 2011
Another great shoulder exercise that will focus on some of the little neglected shoulder muscles.

Lateral Raises

Veena Mar 16, 2014
SHOULDER CONDITIONING 7: This is a great lesson for working on holding a neutral position with the scapula/shoulder blade. It's very easy to allow the upper traps at the top of the shoulders to take over, so keep the shoulders away from the ears.

Lateral Pulls

Veena Mar 17, 2014
SHOULDER CONDITIONING 8: This is a great lesson for working on holding a neutral position with the scapula/shoulder blade as well. It's very easy to allow the upper traps at the top of the shoulders to begin to creep up so keep the shoulders away

Shoulder External Rotation

Veena Mar 17, 2014
SHOULDER CONDITIONING 9: This is a great exercise for the rotator cuff. Strengthening the rotator cuff could help prevent injuries, including tendinitis, rotator cuff tears, and shoulder impingement syndrome. Pay close attention to form here. The arm

Shoulder Internal Rotation

Veena Mar 17, 2014
SHOULDER CONDITIONING 10: Yet another important strengthening exercise for shoulder health. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. Pay close attention

Upward Wrist Twist

Veena Mar 2, 2010
Remember keep the forearm flat against the surface your using and a neutral wrist position. If you don't have an exercise band or small free weight, you can use a soup can, or even a small bottle of water. Fill the bottle with sand or rocks if you

The Switch (abs)

Veena 3 days ago
This is a very important ab exercise and wonderful for those just getting back into exercise and new moms! I'll share a few variations to accommodate all levels! The focus is on holding the back flat on the floor. This is an extremely effective

Ab Curl

Veena Jun 15, 2011
CORE: This exercise is focused heavily on the abdominals and not the core as a whole. Perform 8-20 reps 1-3 sets. This exercise will focus on the rectus abdominis, also known as the six pack. Keep in mind this is not a sit up. Avoid this exercise if

Hip Flexor Lift

Veena Jul 11, 2011
CORE: This lesson will help prepare the muscles for all moves that require the legs to be lifted high above the waist. Pay close attention to instructions. The goal is not to use the quads, front of the thigh, but rather the deep muscles of the core.

Planks

Veena Jul 7, 2011
CORE: Perform 8-20 reps 2-3 sets. I'll go over a few variations of planks in this lesson. These are great for core conditioning and will help prepare the body for inverts of all kinds. Muscles Strengthened: OBLIQUES / TRANSVERSE ABS / SPINE / SCAPULA

Torso Twist

Veena Jul 8, 2011
CORE: Proper body alignment is a must so pay close attention to this lesson. Perform 8-20 reps 2-3 sets. Muscles Strengthened: INTERNAL / EXTERNAL OBLIQUES

Spinal Contraction

Veena Jun 20, 2011
CORE: Targeting these muscle groups is important for core strength and stability when doing pole work and when training for back mobility. Perform 8-20 reps 2-3 sets. Muscles Strengthened: MULTIFIDI / ERECTOR SPINAE

Superman Back

Veena Jun 22, 2011
CORE: A strong core can reduce back pain and will give a dancer more power. Abdominals and back should be worked equally. Perform 8-20 reps 1-3 sets. Muscles Strengthened: ERECTOR SPINAE / MULTIFIDI / AND GLUTES

Booty Lift

Veena Jul 12, 2011
LOWER BODY: A fantastic exercise for the booty. Strong legs mean power, lovely lines and of course a nice backside. :) Prepare 8-20 reps 2-3 sets.

Booty Squeeze

Veena Jul 13, 2011
LOWER BODY: A great exercise to help improve your booty and increase hip strength. Pay close attention to the placement of the pelvis. Holding the pelvis improperly will change the focus of the move. Prepare 8-20 reps 2-3 sets.

Pointing The Toes

Veena Dec 12, 2012
This video will break down how to point the toes. I'll also give you a simple exercise you can do anywhere to help create muscle memory for a beautiful pointed foot.

Calf Raise

Veena Jul 14, 2011
LOWER BODY: Another forgotten yet important exercise.

Soleus Raises

Veena Jul 15, 2011
LOWER BODY: This exercise works a different area of the calf. Please do both the soleus and calf raises. They are not the same.

Foot Exercise 1

Veena Jul 28, 2011
Great exercises to prepare feet for dance and heels.

Foot exercise 2

Veena Jul 22, 2011
A great exercise to strengthen the feet. The feet are our foundation, don't forget about them!

Shoulders and Abs Routine

Veena Nov 18, 2013
This 20 minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session. Perform this workout 1-3 times a week, leaving a day of rest in between. You will find in depth lessons

Lower Body Routine

Veena Nov 6, 2013
Get ready for a wonderful lower body work out. This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and flexibility. Perform this workout 1-3 times a week, leaving a day of rest in-between

Chest and Back Routine

Veena Nov 11, 2013
This is a 20 minute strength routine. I'll demonstrate conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout 1-3 times per week, leaving a day of rest in between each session. As always you can find

12 min Full Body Holiday Workout

Veena Nov 27, 2019
12 min Holiday workout! I wanted to give everyone a quick option to help keep you feeling good during this busy season! It's a full body workout with no pole or equipment needed. Forgive my sloppy push ups, I was sore from a previous workout 🤣
MissKitty83
Thank you again for another WONDERFUL, detailed lesson, Veena.
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