Getting Started Conditioning

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

Forward and Back Scapula

Veena Oct 21, 2013
SHOULDER CONDITIONING 1: Lesson 1 of 10 in the Shoulder Conditioning section. These first two lessons are VERY IMPORTANT LESSONS. Please watch both before you begin working on any pole moves. This will give you a better understanding of what it means

Up and Down Scapula

Veena Oct 21, 2013
SHOULDER CONDITIONING 2: This is another great exercise to help you understand the movement of the scapula better before you begin learning pole moves.

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

Hand Strength Training

Veena Jul 14, 2010
WRIST/FOREARM: A great and easy exercise you can use to increase the strength of your hands and fingers.

Ulnar Wrist Pull

Veena Mar 8, 2010
Keep your wrist neutral, the motion will be very small, so work within your range of motion. Keep it slow and controlled. Motion should happen at the wrist only. Do not allow the movement to happen at the shoulders or elbow. Follow this exercise with

Downward Wrist Twist

Veena Mar 3, 2010
Keep your forearm flat, move with control through the exercise. Keep a neutral wrist. Follow with a stretch for the forearms. Works: WRIST/FOREARM

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

Forearm Flexor Exercise

Veena Mar 5, 2010
This is a great exercise to help with Forearm strength and prevention of Tendinitis or "Pole dance elbow". Don't forget to follow with a forearm stretch after strength work, pole dancing, and immediately following this exercise. Works: WRIST/FOREARM,

Forearm Extensor

Veena Mar 4, 2010
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 t with a forearm stretch. This exercise strengthens the extensors of the forearm,

Radial Wrist Lift

Veena Mar 7, 2010
An important 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. Works: WRIST/FOREARM, Strengthens: MUSCLES OF

The Switch

Veena Jun 12, 2011
CORE: This is a very important ab exercise. The focus is on holding the neutral pelvis position. This is an extremely effective exercise for those looking to flatten their abs. Strengthens: TRANSVERSUS ABDOMINALS / EXTERNAL OBLIQUES

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
Naomi Levellie
I absolutely love the way you teach!!!! Thank you ❤️ I am growing better every single time I am learning with you! And I just love this move! Talent.
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