[Veena]

Day 22! ☔️ #SVAprilAbs – advanced star! https://instagram.com/p/1vi_mUJAb5/

Here’s the lesson! https://www.studioveena.com/lessons/view/51127788-8a88-46cd-9c69-43340ac37250 Note, this is the variation with the FOOT on the pole, making is more challenging than the star.

Strong hamstrings are key to move into this pose, but holding the body away from the pole requires oblique and abdominal strength. Work on whichever variation shown allows for best form.

If using this to build strength Perform 1 set of 2-10 reps EACH SIDE!

Bottoms by @kupmykakez!! Follow her and musket for a chance to win prizes!! 🎉 don’t forget to #SVAprilAbs also to qualify!

[Veena]

Yep, totally normal to be sore after any workout. If have been off the pole for a while try using the 30 day take off program to ease back into pole. It’s designed to help prevent overly sore muscles when starting out. A lot of times people go nuts the first day back on the pole and forget that less can be best when starting. You’ll feel better soon, foam roll and take a hot bath, it wont “cure” soreness but it sure feels nice. 💜

[Veena]

Did you happen to make the one Dakotafox uses?

[Veena]

Trop, you can do spin if you want. I just suggest static if you are using it as a method of strength training. If you strength training this on spin, it would be a matter of holding for a number of seconds verses reps. 😊

[Veena]

Sorry I shared the lesson link instead of IG!! Here it is https://instagram.com/p/1s9mdHJAf5/

[Veena]

Day 21! ☔️ #SVAprilAbs – Shoulder Mount! https://www.studioveena.com/lessons/view/4d6bac4d-8044-4fa9-9aaa-66300ac37250

Here’s the lesson https://www.studioveena.com/lessons/view/4d6bac4d-8044-4fa9-9aaa-66300ac37250 I’ll explain 2 of my favorite grips for Shoulder Mount in the lesson. Also note I’m not stopping and holding a V, this is just the mount 💜

Use whichever of the 3 options allow for best form! The last option is a great strength builder even for advanced students. To learn more see the lesson link 💜

If using this to train strength perform 1-2 sets 2-6 reps EACH side!

Bottoms by @kupmykakez our sponsor! Follow her for a chance to win our weekly giveaway!

[Veena]

Beautifully explained and thank you for sharing!!!!!! 👏💜

[Veena]

What an annoying time to have the pole mojo just up and leave!

I don’t know what level you’re at but there are a bunch of new Quick lessons here that are mostly combos, so looking through those my help. Maybe try messing around more with floor work for a day if you usually go to pole trick, or visa versa. Also If I have more than one song I love I would maybe go with the one that you think the crowd would love the most. I would normally say go with the one you love, but if you like all of them it can be hard to choose. Also have you tried doing a freestyle to each of the songs? Make sure to record them and maybe you’ll do something new that you like, and can use!

[Veena]

Very cool!!!!!! Do you have photos you can share with us here?

[Veena]

Day 20! ☔️ #SVAprilAbs – Tuck Spin! (Static pole) https://instagram.com/p/1qSCq8pAbS/

Here’s the lesson https://www.studioveena.com/lessons/view/4fcf6819-a2d4-4d5a-8878-69590ac37250 I’ll teach you the technique for gaining speed for this on static!

Obliques and upper body strength is the focus of this spin. Don’t do too many in a row if you become dizzy easily, check out my Tips For Spinning Pole lesson for help with dizziness. Use whichever variation allows for best form!

When doing this to improve strength perform 1-2 sets of 2-10 reps BOTH sides. If you feel dizzy opt for the last option shown in the demo!

Super cute bottoms by our sponsor @kupmykakez! Follow us both for a chance to win a weekly prize!

[Veena]

This one? 😀https://www.studioveena.com/lessons/view/530be552-3138-4b77-bcf4-36210a9aa0eb

Keep in mind all lessons are placed in a progressive order, helping you build the strength and skills needed to progress safely! 😊 If you haven’t already, I suggest watching each of the GETTING STARTED lessons placed at the beginning of each section. These contain helpful tips and info on how to use the lessons 🌷

[Veena]

Ewebet! Make sure you are fully warmed up, cool skin and a cold pole make for slick grip. Any of the warm ups or routines listed in the lessons are great! 💜For myself chrome is very hard for me to work with, I use grip aid if I use chrome. My body chemistry likes powder coated, Titanium and I can use brass too IF I’m super warm. 😊

[Veena]

Day 19! ☔️ #SVAprilAbs – Side Climb! https://instagram.com/p/1nto-3JAUB/

Here’s the lesson. https://www.studioveena.com/lessons/view/4cadc481-2a2c-4804-861e-148a0ac37250 You’ll find 3 variations in the lesson along with helpful related lessons that when done, will help you work up to this climb!

Choose the full climb or the last option shown.
If using these to build strength perform 1-3. Sets of 1-10 Reps BOTH sides. If you’re new to these, count each climb up the pole as one rep, if you are already a rockstar in the side climb, then count one rep once you come back down! 💪🏻💪🏻

Love these bottoms by @kupmykakez! Follow here and myself for a chance to win!

[Veena]

I’m not familiar with that name so you have a link so I can see what it is? 😊

[Veena]

Standing Russian Split – Combo https://instagram.com/p/1Tvt_5pAbS/

Here’s the lesson! https://www.studioveena.com/lessons/view/55282a64-2070-4104-8305-15180a9aa0eb

[Veena]

Day 18! ☔️ #SVAprilAbs – Hip Flexor Lift. https://instagram.com/p/1lI_IYJARe/

Here’s the lesson https://www.studioveena.com/lessons/view/4e1af31f-dc20-4e77-bd07-301c0ac37250 Please check out the lesson for more tips and variations. 💜 This is a wonderful conditioning move when done correctly. You’ll see I start by making sure my pelvis is neutral and abs are in, focusing on deep core muscles. Stay with single leg until you understand the movement.
Perform 1-3 sets 8-30 reps total

Keeping my hips warm with some @kupmykakez!! Don’t forget to follow her and myself and post daily with the hashtag #SVAprilAbs for a chance to win our weekly prize!

[Veena]

Yes you can, use them at the same time, however as mentioned follow the rest days suggested for both so that may take some planning. 😊

[Veena]

Hair whips take time to get use to, start off slowly and soon it won’t bother you as much! Dizziness can happen in any of those back bends or inverted positions.

It could be a number of things, high blood pressure, sinus issues, holding your breath is a super common culprit for dizziness!! Standing up too quickly can do it too. Also if you have inner ear issues that can make you feel dizzy. If remembering to breathe doesn’t help it might be good to see a dr. 😊

[Veena]

Yes! Very excited, hope we can see each other. 💜

[Veena]

I’m enjoying the new section too!! 😀

[Veena]

Here’s the winner for week 2!!! Big thanks to Kupmykakez our sponsor 💜

[Veena]

Very exciting! 🎉 Let me know if you have any questions 😊

[Veena]

Gena, I can’t believe how fast you’re progressing!

Allyson, how can you say “with out much success” I’ve seen people who enter competitions who’s legs bend more!? Don’t be so hard on yourself, I’m guessing these are not things you work on every practice?

No worries sunshine, the important thing about torso twist is trying to keep the hips from twisting too, while staying in your ROM.

For everyone….Keeping the legs straight is super hard, and takes strength, flexibility and TONS of practice! If you want to improve leg lines in lifts the Lower Body routine will help! https://www.studioveena.com/lessons/view/52e9d171-5724-43b2-8784-47960a9aa0eb

[Veena]

Day 17! ☔️ #svaprilabs – Hold Spin (on Static)! https://instagram.com/p/1iokeMpAaw/

Here’s the lesson showing BOTH static and spinning pole https://www.studioveena.com/lessons/view/4fe0ab18-19fc-4bd0-8983-03e40ac37250
To hold this spin (and make it look straight) you HAVE to use your core, making this not only great for the upper body but abdominals as well. The first is a full Hold Spin (several revolutions) the second is a great place to start, just a small hop! Use whatever allows for best form! Please check out the lesson for more in-depth help!

If using this as a strength builder perform 1-2 sets 3-15 reps BOTH directions, switching hand placement!

Bottoms by @kupmykakez!!!! She announced the winner of week 2 yesterday, so don’t forget to tag and follow her too! 💜

[Veena]

Oh I totally feel like a robot when doing the torso twist!!!!!!! I tried to find a robot emoji but couldn’t! This was the closest I could find 👾 but didn’t know if anyone would get it! 😉