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
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
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
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,
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
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
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
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
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
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
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
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
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 /
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.
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.
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.
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 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 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
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
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
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
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.
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
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
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
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.
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
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
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 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 🤣