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
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
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
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 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,
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,
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
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
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
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