Pole Rows

Veena a day ago
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 /

The Prance

Veena a day ago
I'll be sharing 2 different grips and we'll take a look at spinning pole. This is a fun move that also help build strength! The longer your hold and bigger the hop, the more difficult this is. Keep them small until you build strength.

The Switch (abs)

Veena 3 days ago
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

Fan Legs (3 grips)

Veena 3 days ago
We'll learn this in sections. Starting with 3 grip options. Then Timing of the legs and upper body, then leg motion. Give all 3 grips a try and start with the one that works best. Once that becomes comfortable begin working on the others that were

Grounded Mercury

Veena 3 days ago
This one is fun but it can take some time to find the right placement and adjust to the pain! Try different positions for the leg, moving it higher or lower as pole size and leg size all factor into placement for everyone. Strengthens: HAMSTRINGS /

Thigh Rest (Jamilla)

Veena 3 days ago
This move will introduce you to the Partial Split Grip and we'll looks at spinning forward and backward. Pay attention to the positioning of the lower hand and fingers. NO JUMPING! BREATHE! Check out the related lessons listed below the main player

Body waves

Veena 3 days ago
This is such a sexy transition, and it's a great workout for the abdominals. Body waves are also wonderful for improve spinal mobility. I'll give you an exercise at the end to help improve your waves and lots of different examples of body waves!

Basic Planks

Veena 3 days ago
Once you have a solid pole sit you can began working on the basic plank. The plank is an important move to master before working on your cross knee and cross ankle releases. Also Known As: REVERSE SUPERWOMAN / REVERSE SUPERMAN, Strengthens: ADDUCTORS

Leg Hook Crunch

Veena 3 days ago
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

Pole Leg Lifts

Veena 3 days ago
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

Squats on the Pole

Veena 3 days ago
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 3 days ago
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

Side to Side

Veena 3 days ago
This is a simple yet beautiful transition. You'll learn a few variations and I'll teach you how to flow through each turn creating continuous movement.

Across Turns (Pirouettes)

Veena 3 days ago
I'll show you a few different ways to use this spin. Once you understand the hand placement you can do multiple quick turns!

Teddy (Prep)

Veena 9 days ago
I'll share 2 different grip options! On spinning pole I'll show you how to enter both forwards and backwards!

Half Cradle Hop

Veena 9 days ago
This is a fun little hop/half spin to help you work on the Thigh Rest. Remember you're pushing through the PALM of the bottom hand and keep the top arm bent. SPINNING pole requires more strength as you will need to be able to hold the body up in

Reverse Handstand (Prep)

Veena 9 days ago
This video will cover proper alignment for handstands and get you on your way to learning a full handstand. Remember, before working on handstands on or off the pole, you need a good range of motion with the shoulders. If needed focus on conditioning

Back Hook SPIN

Veena 9 days ago
This is a classic OG spin! I'll show you 3 different options for grip and 2 leg positions as well. Remember when using a Split Grip on SPINNING pole the thumb is DOWN and you push into the PALM of the hand.

Extended Leg SPIN

Veena 9 days ago
While this move is great for beginners because it keep the body close and one foot on the floor, it can still be a challenge to understand the mechanics. So don't get frustrated if you can't figure this one out right away. Take it in steps! Remember

Closed Hook SPIN

Veena 9 days ago
This is such a pretty spin, try both the Static and Spin options. Don't rush when working on spin, let the leg slowly draw a big circle!
sharon5star Paid Member
30 day take off. Wow did day 7 .fractured my left ulnar of elbow 2 years ago . Could not make fist with my left hand. I wish had these hand exercise 2 years ago. They are great thanks Veena :)
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