Getting Started Conditioning

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

Forward and Back Scapula

Veena Mar 17, 2020
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 Mar 12, 2020
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 Mar 17, 2020
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
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 Mar 20, 2020
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
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 Mar 20, 2020
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
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 Mar 20, 2020
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 Mar 20, 2020
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 Mar 20, 2020
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 Mar 20, 2020
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

Climb ups

Veena Apr 21, 2020
This is a great full body exercise. This is a strength building exercise so we'll be using the Pole Hold with both arms slightly overhead, creating more of a challenge for the upper body. T.M.G. LATISSIMUS DORSI / BICEPS / ABDOMINALS / QUADRICEPS /

Pole Plie

Veena Apr 14, 2020
Stay within your range of motion for this exercise! Never force turnout and always start the turnout from the hip, not the knee. T.M.G. GLUTES / ADDUCTORS / HAMSTRINGS / QUADRICEPS /CALVES

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! T.M.G. GLUTES / QUADRICEPS / HAMSTRINGS

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! T.M.G GLUTES /

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. T.M.G. MULTIFIDUS / LONGISSIMUS / SPINALIS / QUADRTUS LUMBORUM / GLUTES / HAMSTRINGS / ABDUCTORS / ABDOMINALS

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. T.M.G. BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS / TRAPEZIUS / RHOMBOIDS /

Pole Push

Veena Apr 14, 2020
I'll show you 2 different variations, use them both! Remember to increase the intensity stand farther away from the pole. T.M.G. TRICEPS / PECTORALS / ANTERIOR DELTOIDS / ABDOMINALS

Pole Rows

Veena Apr 3, 2020
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 /

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! 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. T.M.G. ABDOMINALS / HIP FLEXORS

High Row

Veena Apr 5, 2020
This exercise is a great way to work on the shoulders. Keep the top of the shoulders away from the ears, no scrunching up. T.M.G TERES MAJOR / POSTERIOR DELTOIDS / RHOMBOIDS / BICEPS

Bieceps Curl

Veena Apr 16, 2020
I'll show you a few variations for this exercise. 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!! 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. 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. T.M.G REAR DELTIODS / RHOMBOIDS / LOW TRAPEZIUS

Lateral Rasies

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. 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. 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! T.M.G. TRAPEZIUS / DELTOIDS / TRICEPS

The Hover

Veena Apr 22, 2020
This amazing exercise is simple, but effective if done correctly. Finding your neutral pelvis is key for seeing results. T.M.G. SCAPULA / EXTERNAL OBLIQUES / TRANSVERSE ABDOMINAL

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. T.M.G. SERRATUS ANTERIOR

Inverted Shrugs

Veena Apr 22, 2020
I'll share several options to accommodate all fitness levels. 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. T.M.G. SHOULDERS / TRICEPS / PECORALIS

Planks

Veena Apr 20, 2020
I'll share several variations for all fitness levels. I suggest training both in neutral pelvis and a slight tuck of the pelvis (posterior tilt) T.M.G. SHOULDERS / /TRICEPS / PECTORALS / TRANSVERSE ABS / QUADRICEPS

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. T.M.G. SHOULDERS / TRICEPS / PECTORALS /

Side Planks

Veena Apr 10, 2020
I'll show you several variations allowing you to pick the one that works best for your body. ChooseT.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

Ab Curls

Veena Apr 14, 2020
I'll show you 2 different options for this exercise. We will focus on the rectus abdominis, also known as the six pack. Keep in mind this is not a sit up! Choose the option that works best for your body, do these SLOWLY!! T.M.G. RECTUS ABDOMINIS

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! 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. T.M.G. OBLIQUES

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. T.M.G. GLUTES / QUADRICEPS / HAMSTRINGS / ADDUCTORS / ABDUCTORS

Hip Flexor Lifts

Veena Apr 16, 2020
T.M.G. ILIACUS / PSOAS / ABDOMINALS 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.

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! 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. T.M.G. ILIACUS / PSOAS / ABDOMINALS /

Bird Dog

Veena Apr 16, 2020
To really feel this exercise focus on holding neutral pelvis (where ever that is for you) and don't twist the hips. T.M.G. GLUTES / TRAPEZIUS / DELTOIDS / OBLIQUES

Squat Twists

Veena Apr 16, 2020
I'll show you a few variations you can try including using a yoga block! 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! 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! 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! 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. 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. 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. T.M.G. GLUTEUS MEDIUS

Burpee

Veena Apr 16, 2020
I've separated the Burpee exercise into different parts allowing you to work up to doing full Burpee's. T.M.G. EVERYTHING!

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. T.M.G. GASTROCNEMIUS / PLANTARIS / ABDUCTOR HELLUCIS / FLEXOR DIGITORUM LONGUS /

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. T.M.G. PIRIFOMIS / GEMELLUS SUPERIOR / GEMELLUS INFERIOR / OBTURATOR EXTERNUS / OBTURATOR INTERNUS / QUADRATUS FEORIS

Hip Internal Rotations

Veena Apr 22, 2020
Strong internal hip rotation will help with moves like plank, cross ankle release. 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! T.M.G. GASTROCNEMIUS / PLANTARIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR DIGITORUM LONGUS / FIBULARIS BREVIS / PERONEUS LONGUS / PERONEUS BREVIS / PERONEUS TERTIUS /

Foot Push

Veena Apr 7, 2020
I'll give you 2 options for positioning the body, choose whichever feel most comfortable. T.M.G. SOLEUS / PLANTARIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR DIGITORUM LONGUS / FIBULARIS BREVIS

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. T.M.G. GASTROCNEMIUS / PLANTARIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR DIGITORUM LONGUS / FIBULARIS BREVIS

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. 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. T.M.G. SOLEUS

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. T.M.G. PLANTARIS / ABDUCTOR HELLUCIS / TIBIALIS ANTERIOR / EXENSOR DIGITORUM LONGUS / FLEXOR

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. T.M.G. PERONEUS LONGUS / PERONEUS BREVIS / PERONEUS TERTIUS

Foot Abduction

Veena Apr 7, 2020
Another great exercise to prepare you for wearing heels! T.M.G. PERONEUS LONGUS / PERONEUS BREVIS / EXTENSOR DIGITORUM

Foot Exercise 2

Veena Apr 7, 2020
Treat your feet to this exercise! Feel free to do these nice and slow! 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

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 🤣
A Christina
Admittedly, I was hesitant to try this website at first because I questioned whether it could offer anything close to in studio pole instruction...but it is simply amazing. I cannot say enough good things about this website, these lessons, etc. <3
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