Getting Started Strength and Conditioning (FREE)
Veena Jun 9, 2022
ROUTINES for Strength and Stretching https://www.studioveena.com/lessons/view_category/ROUTINES_Strength_and_Stretch
Forward and Back Scapula
Veena Mar 17, 2020
1 - 2 sets 10 - 15 reps 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
Up and Neutral Scapula
Veena Mar 12, 2020
1 - 2 sets 10 - 15 reps 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
Scapula drills
Veena Mar 17, 2020
1 - 2 sets 10 - 15 reps 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 Mar 20, 2020
1 - 3 sets 10 - 15 reps 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
Forearm Flex
Veena Mar 20, 2020
1 - 3 sets 10 - 15 reps 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 Mar 20, 2020
1 - 3 sets 10 - 15 reps 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.
Upward Wrist Twists
Veena Mar 20, 2020
1 - 3 sets 10 - 15 reps 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 Mar 20, 2020
1 - 3 sets 10 - 15 reps 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,
Ulnar Pulls
Veena Mar 20, 2020
1 - 3 sets 10 - 15 reps 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
Wrist Rocks
Veena Mar 20, 2020
1 - 3 sets 10 - 15 reps 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
Wrist Strength and Mobility Drill
Veena Mar 20, 2020
1 - 3 sets 10 - 15 reps 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 demonstrated 2 different exercises. Just as
Hand Strength Exercises
Veena Mar 20, 2020
1 - 3 sets 10 - 15 reps 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 Mar 20, 2020
TAP AND SELECT THE 4 ARROWS FOR FULLSCREEN! 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 Apr 2, 2020
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 Apr 2, 2020
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
Pole Squats
Veena Apr 15, 2020
We'll start off by finding your natural foot placement for squats. I'll also share a few variations as well. Remember not to squat past the point of your tailbone tucking this will keep your back happy! Perform 8-15 reps 2-4 Sets T.M.G. GLUTES /
Pole Pistol Squat
Veena Apr 14, 2020
These are tough! Start with the beginner option if you're new to exercise. If you have troubles with your knees, move on and come back to these once any knee issues have been resolved. Remember all of these exercises are optional! Perform 4-10 reps
Leg Hook Crunch
Veena Apr 2, 2020
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
Side Leg Hook Crunch
Veena Mar 12, 2020
The Side Leg Hook Crunch is a great way to strengthen the obliques and it is also perfect for working on balance and the knee pit grip. Perform 8-15 reps, 2-4 sets. Type: POLE Strengthens: OBLIQUES / HAMSTRINGS / ADDUCTORS / ABDUCTORS / ERECTOR
Rear Leg Hook Crunch
Veena Apr 16, 2020
Beginners, you can either skip this one or just work on getting into the leg hook position as shown as step one. Perform 8-15 Reps 2-4 Sets T.M.G. MULTIFIDUS / LONGISSIMUS / SPINALIS / QUADRTUS LUMBORUM / GLUTES / HAMSTRINGS / ABDUCTORS /
Pole Leg Lifts
Veena Apr 2, 2020
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
Side Hold Tuck
Veena Apr 14, 2020
I'll show you several options to accommodate all fitness levels! Start with the option that allows for good form and once those become easy move on to the next option. Perform 8-15 Reps 2-4 Sets T.M.G. BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS
Side Pole Row
Veena Apr 21, 2020
If you are new to exercise or if you have poor external shoulder rotation stand behind and to the side of the pole. Try all the different hand placements too! Perform 8-15 Reps 2-4 Sets T.M.G. BICEPS / LATISSIMUS / MIDDLE DELTOIDS
Standing Ab Crunch
Veena Apr 16, 2020
This exercise looks easy but if you're actively pulling it's very effective and great for building a strong core. Perform 8-15 Reps 2-4 Sets T.M.G. TRANSVERSE ABDOMINALS / HIP FLEXORS
Bieceps Curl
Veena Apr 16, 2020
I'll show you a few variations for this exercise. Perform 8-15 Reps 2-4 Sets T.M.G. BICEPS / FOREARM
High Biceps Curls
Veena Apr 22, 2020
This is an other great bicep curl option, remember to keep the elbows up!! Perform 8-15 Reps 2-4 Sets T.M.G. BICEPS / FRONT DETOIDS
Front Raise
Veena Apr 5, 2020
Make sure you have enough tension on the band both on the up and down phase. Perform 8-15 Reps 2-4 Sets
T.M.G ANTERIOR DELOID / SERRATUS ANTERIOR / BICEPS / PECORALIS MAJOR clavicular area.
Rear Pulls
Veena Apr 5, 2020
I love using these as a warm up. Be sure you are not bending at the elbow, let the shoulders do the work. Perform 8-15 Reps 2-4 Sets T.M.G REAR DELTIODS / RHOMBOIDS / LOW TRAPEZIUS
Lateral Raises
Veena Apr 6, 2020
These are a nice exercise for sculpting shoulder and maintaining shoulder health! Be sure your resistance band has tension at all times. Perform 8-15 Reps 2-4 Sets T.M.G. DELTOIDS / TRAPEZIUS upper / SUPRASPINATUS / SERRATUS ANTERIOR
Lateral Pull Downs
Veena Apr 5, 2020
I'll be sharing a few variations please to the shoulder mobility test I show first. It's very important you don't force yourself to move on to the most advanced option. Listen to your body and work your way up. At the top of the motion you can add a
External Shoulder Rotation
Veena Apr 6, 2020
Another great exercise for the rotator cuff. Strengthening the rotator cuff could help prevent injuries, including tendinitis, rotator cuff tears, and shoulder impingement syndrome. Pay attention to form, the arm should remain at your side during the
Internal Shoulder Rotation
Veena Apr 5, 2020
Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. Pay close attention on your form here as well. The arm should remain at your side during the entire exercise.
Modified Shoulder Press
Veena Apr 10, 2020
This is a neat move that works the chest and shoulder because of the angle that is used. Perform 8-15 Reps 2-4 Sets T.M.G DELTIODS / PECORALIS / TRICEPS / TRAPEZIUS /
Pole Shoulder Press
Veena Apr 10, 2020
We'll take a look at using the pole and also a chair or any other sturdy knee height object. Working on these will prepare you for moves like Caterpillar and Ayesha! Perform 6-10 Reps 1-4 Sets T.M.G. TRAPEZIUS / DELTOIDS / TRICEPS
Scapula Push Ups
Veena Apr 10, 2020
These are great to use a warm ups! Remember not to bend the elbows, the motion is coming from the shoulder blades not the arms bending. Perform 10-15 Reps 1-3 Sets T.M.G. SERRATUS ANTERIOR
Inverted Shrugs
Veena Apr 22, 2020
I'll share several options to accommodate all fitness levels. Perform 10-15 Reps 1-3 Sets T.M.G. SCAPULA / TRAPEZIUS
Side Push Up
Veena Apr 10, 2020
I'll show you two different positions, one that targets the triceps more and the other that will focus on the chest. Perform 6-12 Reps 1-4 Sets T.M.G. SHOULDERS / TRICEPS / PECORALIS
Dolphin Push ups
Veena Apr 22, 2020
I'll share a few variations! A wonderful way to strengthen the core and shoulders. These are a great exercise to help with elbow stands, forearm stands and even handstands. As always don't forget to breathe. Perform 6-12 Reps 1-4 Sets T.M.G.
Side Planks
Veena Apr 10, 2020
I'll show you several variations allowing you to pick the one that works best for your body. Perform 6-12 Reps 1-4 Sets T.M.G. SHOULDERS / TRICEPS / LATISSIMUS DORSI / OBLIQUES / ABDUCTORS
Hand and Elbow Planks
Veena Apr 22, 2020
I'll share 2 different variations! Focus on fully extending through the back of the knee by tightening the quads this will help develop a nice long leg line. Don't let the hips push too high up or drop down too low. Good form is better than high
Wall Handstands
Veena Apr 10, 2020
This is your first step in working on Handstands! If you fear these, give the elbowstand shown at the end a try first. Remember, if you're strong enough to hold your body up on the pole, you can do it upside down on the floor!! You can do these
The Ab Switch (great for new moms)
Veena Apr 14, 2020
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
Torso Rotations
Veena Apr 16, 2020
For this exercise it's important to hinge at the HIPS not bend at the waist straining the low back. This might mean you need to bend the knees and that's ok! Perform 6-12 Reps 1-4 Sets T.M.G. TRANSVERSE ABDOMINALS / OBLIQUES / ABDOMINALS
Torso Twists
Veena Apr 16, 2020
I'll share a few options for arm placement and we'll start by sitting on the floor. You can stay on the floor for as long as you like. Moving on the standing once you feel you understand the movement and can keep the hips still. Perform 6-12 Reps 1-4
Hollow Body
Veena Apr 22, 2020
Hollow body is a position. The exercises you'll see in this lesson will help you find and create muscle memory for hollow body. Choose to work on whichever variation allows for best form. If pain is felt in the low back you may not yet have the
Lying Leg Circles
Veena Apr 22, 2020
In this exercise we are moving our leg, but to get the most out of this the hips need to stay still. Don't twist the hips! These will help improve leg lines and build core control. Perform 8-15 Reps 2-4 Sets T.M.G. GLUTES / QUADRICEPS / HAMSTRINGS /
Hip Flexor Lifts
Veena Apr 16, 2020
This lesson will help prepare the muscles for all moves that require the legs to be lifted high above the waist teaching you to use your core and not just the thigh. Perform 8-15 Reps 2-4 Sets T.M.G. ILIACUS / PSOAS / ABDOMINALS
Pike Compression
Veena Apr 16, 2020
These are very challenging!! Don't be surprised if you can't lift the legs off the floor very far at all, this is normal and will improve if you keep at it! Perform 6-12 Reps 1-4 Sets T.M.G. . ILIACUS / PSOAS / ABDOMINALS / QUADRICEPS
V Sit Compressions
Veena Apr 16, 2020
Pelvis position is important for this exercise so follow my cues! It's totally normal to not be able to lift the leg at all or very high. Keep working on these and the Hip Flexor Lift to see improvements. Perform 6-12 Reps 1-4 Sets T.M.G. ILIACUS /
Squat Twists
Veena Apr 16, 2020
I'll show you a few variations you can try including using a yoga block! Perform 6-12 Reps 1-4 Sets T.M.G. GLUTES / QUADRICEPS / HAMSTRINGS
Plank Tucks
Veena Apr 20, 2020
I'll share a few different options for this exercise. Choose the ones you like best and remember variety is good! Perform 6-12 Reps 1-4 Sets T.M.G. SHOULDERS / PECTORALS / ABDOMINALS / QUADRICEPS / OBLIQUES are worked when doing the twist variation.
Spinal Contractions
Veena Apr 16, 2020
This is NOT the same exercise as the Superman. DON'T use the butt or lift the legs. Only lift from the muscles along the spine. This might be a super small motion for some and that's ok! Perform 10-20 Reps 1-3 Sets T.M.G. MULTIFIDI / ERECTOR SPINAE
Superman Back
Veena Apr 16, 2020
I'll give you a few variations to work with. Don't forget to breath! Perform 10-15 Reps 1-3 Sets T.M.G. GLUTES / ERECTOR SPINAE
Booty Lift
Veena Apr 16, 2020
I love this one! To get the most out of this exercise don't round the low back but rather think of lifting the tailbone up to the ceiling. Straight legs are not as important as body placement. Perform 6-12 Reps 1-4 Sets T.M.G. GLUTES / HAMSTRINGS
Booty Squeeze
Veena Apr 16, 2020
The goal of this exercise is NOT to lift the legs, it's to PUSH the heels in towards each other. Perform 10-15 Reps 1-4 Sets T.M.G. GLUTES
Clamshells
Veena Apr 21, 2020
These are awesome for strengthening the muscles that aid in active flexibility. Like Chopstix or inverted splits. To get the most out of this alignment is really important so follow my cues. Perform 6-12 Reps 1-4 Sets T.M.G. GLUTEUS MEDIUS
Toe Points (how to point the toes)
Veena Apr 7, 2020
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. Perform 10-20 Reps 2-4 Sets T.M.G. GASTROCNEMIUS / PLANTARIS / ABDUCTOR HELLUCIS /
Deep Side Lunge
Veena Apr 21, 2020
I'll share several options to accommodate all levels of fitness. Choose the one that works best for you and move on to the next once you can do more than 12 reps. T.M.G. GLUTES / QUADRICEPS / HAMSTRINGS / ADDUCTORS
Hip External Rotations
Veena Apr 22, 2020
Strengthening the external hip will help improve middle splits, and moves that require split flexibility while inverted. Perform 10-20 Reps 1-4 Sets T.M.G. PIRIFOMIS / GEMELLUS SUPERIOR / GEMELLUS INFERIOR / OBTURATOR EXTERNUS / OBTURATOR INTERNUS
Hip Internal Rotations
Veena Apr 22, 2020
Strong internal hip rotation will help with moves like plank, cross ankle release. Perform 10-20 Reps 1-4 Sets T.M.G. TFL / GLUTEUS MINIUS / GLUTEUS MEDIUS / ADDUCTOR LONGUS / ADDUCTOR BREVIS
Finger Push Ups
Veena Apr 22, 2020
Remember keep the fingers spread wide and place even pressure throughout the movement. Choose whichever variation allows for controlled and comfortable movement. This should not be painful on the hands. Until you become very strong the focus will be
Ankle Rotations
Veena Apr 7, 2020
These are a wonderful warm up and will help improve mobility! Perform 10-15 Reps 1-3 Sets T.M.G. GASTROCNEMIUS / PLANTARIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR DIGITORUM LONGUS / FIBULARIS BREVIS / PERONEUS LONGUS / PERONEUS
Toe Points (with band)
Veena Apr 7, 2020
This exercise is similar to the Foot Push, however, the leg should be STRAIGHT not bend like in the foot push. Perform 10-15 Reps 1-3 Sets T.M.G. GASTROCNEMIUS / PLANTARIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR DIGITORUM LONGUS /
Calf Raises
Veena Apr 7, 2020
If you don't have a pole, use a wall, chair or anything stable. Increase the intensity by doing these on the edge of the stairs or off a sturdy box. Perform 10-15 Reps 1-3 Sets T.M.G. GASTROCNEMIUS / FLEXOR DIGITORUM / FLEXOR HALLUCIS LONGUS
Soleus Raises
Veena Apr 7, 2020
This is a calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent you will isolate the Soleus. Perform 10-15 Reps 1-3 Sets T.M.G. SOLEUS
Foot Adduction
Veena Apr 7, 2020
Also known as Foot/Ankle Inversion! Feel free to tie the band onto the pole or close it in a door, if holding it is difficult for you. Perform 10-15 Reps 1-3 Sets T.M.G. PERONEUS LONGUS / PERONEUS BREVIS / PERONEUS TERTIUS
Foot Abduction
Veena Apr 7, 2020
Another great exercise to prepare you for wearing heels! Perform 10-15 Reps 1-3 Sets T.M.G. PERONEUS LONGUS / PERONEUS BREVIS / EXTENSOR DIGITORUM
Foot Exercise 1
Veena Apr 7, 2020
This exercise can take some practice, but it's helpful for those who have flat feet! DON'T curl the toes under for this one, that's a different exercise. Perform 10-15 Reps 1-3 Sets T.M.G. PLANTARIS / ABDUCTOR HELLUCIS / TIBIALIS ANTERIOR / EXENSOR
Foot Exercise 2
Veena Apr 7, 2020
Treat your feet to this exercise! Feel free to do these nice and slow! Perform 10-15 Reps 1-3 Sets T.M.G PLANTARIS / ABDUCTOR HELLUCIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR DIGITORUM LONGUS / FIBULARIS LONGUS / FIBULARIS BREVIS
Foot and Ankle STRENGTH ROUTINE
Veena Apr 7, 2020
This 13 minute video will help you target everything below the knee! This routine is a wonderful way to prepare the feet and ankles for wearing heels and you'll improve your lines!!!!
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
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