Haloanne
Forum Replies Created
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Whether or not squats are a great booty building exercise is actually dependent on your mechanics – I have to squat really far back, bend my torso down and NOT go below parallel if I want my glutes to do anything while squatting. Otherwise it’s all in my hammies and quads. I HIGHLY recommend Bret Contreras’ stuff as well. I’ve been strength training for 10 years, worked as a strength coach and tried every program out there, but Strong Curves was still full of new info, awesome training programs and a great template for designing your own booty-building program. Can’t recommend it enough!
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It might help if you described the move, how to get into it etc 🙂
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In my opinion, the Fit & Bendy DVD doesn’t really offer much when it comes to backbends, especially shoulder flexibility. I didn’t really even understand how important shoulders are, until I saw some of Lina Spiralyne’s clips on Youtube (for free) and Sofia Venanzetti’s flexy tutorials (costs something). Sofia has an awesome 20 minute tutorial on neck and shoulder flexibility that’s really intense, but they’re essentially the same or variations of those that are on Lina’s videos.
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Awesome flexibility! It looks like your shoulder mobility might be one of the limiting factors here. The more flexible your shoulders are, the easier this is for your back. Here’s a great stretch that I’ve been working on myself:
https://www.youtube.com/watch?v=PWb5fEtcDsY -
Day 8, loving it! Felt really good stretching the splits, it’s not far away. I had to switch the days around so I’m doing upper body and day 7 tomorrow.
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Day 6! But I’m switching it with day 4 and flowmotion work, since I didn’t do those then.
I was doing some flexy work before this, but it was irregular and very unstructured. So far I’ve really liked the fact that I’m doing more soft tissue work in the form of foam rolling than I did before. I took a “before” video too before starting 30DTF, it’ll be interesting to see if there are visible results.
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Yeah the classification is really hard! Adding columns is an option, like “spinning pole” or “aerial” becouse somethings can be done only on the floor and not from the pole. I like the clean look, so I prefer to add these to a move’s name, like “shoulder mount grounded” and “shoulder mount aerial”. That’s just a personal preference though – just make it your own and use it however you like it 🙂
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Warm-ups are included! 🙂 This program is really well designed.
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I’m doing day 3 today, but combining it with my normal gym workout. I’ll swap some of the stretches with different variations that suit me better. Let’s get bendy!
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Haha! I know, spreadsheets are awesome! 😀 I did divide the moves at first too into strength, flexy, combo etc, but to me it felt like a bit of an overkill. Also, pole moves are surprisingly hard to divide into clear cut categories! But if it works for you, awesome 🙂 That’s why I shared, so everyone can make their own best pole move directory!
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I actually added a “both sides” column to my own file to see just that – what tricks I can do on both sides and where the weaker side still needs work 🙂
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I’m a former PT and a future doctor, and I highly recommend adding big compound lifts in addition to pole especially for beginners, as it helps with keeping you balanced between body sides. I think even advanced polers would benefit from doing lower body strenght excercises, as pole does little for lower body strength. Pole can make you unbalanced because of its nature (as of course can strength training, if performed incorrectly). I usually started my clients on dumbbells and then we moved on to barbells as their technique got better. It’s always a good idea to have someone check and comment on technique (I still ask other for advice after 10 years of lifting). Happy lifting! 🙂
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I’m in! My outfit is ready and waiting 🙂
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Rumble roller is awesome for the neck area because of the little knobs that it has! I recommend trying it 🙂