[Veena]

Are you using the 30 day take off program?

[Veena]

Forearm Stand! http://instagram.com/p/1L4aKHJAfC/

Here’s the lesson! https://www.studioveena.com/lessons/view/551c3f89-bcb0-443a-9d40-75980a9aa0eb

[Veena]

Day 8! ☔️ #svaprilabs – Tuck Invert! http://instagram.com/p/1LeSrHpAfY/

Please check out the lesson for great tips https://www.studioveena.com/lessons/view/4cbc4b23-b534-4d1a-9978-3b990ac37250

You’ll see 3 options here, the first being beginner prep, knee tucks. Next, Tuck invert grabbing the pole with the legs sliding down to exit. Followed by the most challenging, tuck invert, with a CONTROLLED tuck exit back to the floor. I wanna see good form, no jerking down to exit 😉

If using these for strength building perform 1-2 sets 5-12 reps EACH side.

Bottoms by @kupmykakez!! Follow her and see who receives the first giveaway TOMORROW!

[Veena]

Oh wow, I hope you took care of that cut! Feel better soon.

[Veena]

I love the username btw!!!

[Veena]

There is a lot of info in the lessons on this. Taking notes from the 30 day take off and watching all of the Getting Started lesson will give you great tips for structure. If you haven’t checked them out use this code and get 3 days access free. GET3FREE 😊 You may also want to try using the search box to find more threads on this subject.

[Veena]

Day 7! ☔️ #svaprilabs – Leg Hook Side Crunch. http://instagram.com/p/1JALmYpAa1/

Here’s the lesson https://www.studioveena.com/lessons/view/4db027c9-c2f4-4f94-a928-7be90ac37250

Keep the good alignment in mind during this exercise, don’t twist the torso or lean forwards or back.
Perform 1-3 sets of 8-30 reps BOTH sides!

Bottoms by @kupmykakez!! The winner of the first weeks Giveaway will be selected after tomorrow!! Follow @kupmykakez to see who wins!!

[Veena]

Thanks for the suggestion. For may I’ve decided on May Play, short daily combos, I’ll keep this one in mind though. 😊

[Veena]

You’re welcome!

[Veena]

Oops here’s the link ☺️ http://instagram.com/p/1GRtduJAaG/

[Veena]

Day 6! ☔️ #svaprilabs – Basic Invert!

Here’s the lesson https://www.studioveena.com/lessons/view/50eafb60-e868-4d1b-bc49-75780ac37250
I break inverts down into steps, and provide important tips to protect your shoulders and back!

Please do the tuck variation if your not ready for inverts!

Perform 1 set of 1-10 reps, using perfect form! 💜

Lovely bottoms by @kupmykakez, follow her qualify for giveaways! You must post daily to win 🎉

[Veena]

Pole builds muscle 💪 embrace your new body and be proud 😍

[Veena]

Boots are a lot of fun! however, If you find you’re having that much bruising and pain, I suggest taking a day of rest between pole sessions. Or alternate pole work that involves upper body one day and lower the next. Even with boots you can over work muscles. 😊

I totally would love a new pair of long black boots, so I’ll be following this thread too!!

[Veena]

Hi and welcome!! 🎉

[Veena]

Day 5! ☔️ #svaprilabs – Fan Legs.
http://instagram.com/p/1DyZcbpAZr/

Here is the lesson with 3 variations! https://www.studioveena.com/lessons/view/5306a1d8-045c-4743-93fb-34f60a9aa0eb
The middle demo, fan leg to pole sit, is challenging and your fan legs should be solid before moving on to the sit.

If using these as a workout choose whichever variation allows for best form!
Perform 1-3 sets 1-10 reps BOTH sides

Bottoms by @kupmykakez follow her to see to see this weeks winner and post daily with #svaprilabs to qualify!

[Veena]

I’ve used Spreadshirt and liked their quality! http://www.spreadshirt.com/?gclid=CJXV7Jjh2sQCFYRufgodR6EA8g&s_kwcid=AL%21312%213%2159663136924%21e%21%21g%21%21spreadshirt&ef_id=VR7bIAAAAWAWaLSe%3A20150403182536%3As

[Veena]

Day 4! ☔️ #svaprilabs – The Switch. http://instagram.com/p/1BMBhDpAcf/

Here’s the lesson https://www.studioveena.com/lessons/view/4df4be6f-3160-46c9-9e73-67a10ac37250
The first variation is the easiest, the last is most challenging and should only be done once you can keep from arching (lifting) the lower back off the floor. When done correctly you will feel the abdominals working even in the first variation! 💜

Perform 10-30 reps 1-3 sets. Don’t forget to follow with a stretch for the abdominals!

Shiny pink bottoms by @kupmykakez, post daily and follow her and myself to qualify for prizes! 🎁

[Veena]

Hi! Upper body strength is something that we often don’t realize we need for pole until we try it, so you’re not alone! I would suggest the lessons here, there shouldn’t be any reason why you can’t use them as they are all online. If you can watch user videos you can take the lessons.

The 30 day take off program would be perfect for you! All lessons are included when you purchase so you’ll have access to everything including the program. Also all lessons are placed in order so you know what to work on next and what level a move is. Here’s more about the program. https://m.youtube.com/watch?v=e4KzMIIbZH0

[Veena]

Day 3! ☔️ Bodywave! http://instagram.com/p/0-nPcYpAWQ/

Here’s the lesson https://www.studioveena.com/lessons/view/52fd60ca-7708-461a-86ec-2a420a9aa0eb
Make them big, small, reverse them or try them with your feet flat, focusing on just moving the spine! Focus on squeezing the abdominals as you wave 👋 Bottoms by @kupmykakez Follow her for a chance to win prizes for this challenge, don’t forget to post daily!

[Veena]

I did enjoy it!! I only knew “where ever you go, there you are” as a saying my dad ALWAYS said lol. Then after his passing, A fb friend of mine shared a snap shot of the book cover. I didn’t know it was a book when I saw the photo, then I looked closer, googled it and bought it right away! I feel my dad wanted me to read it!

[Veena]

Have you read “where ever you go there you are”?

[Veena]

No longer avalible 😔

[Veena]

I guess it would depend on your level of fitness. It’s worth trying to see if it’s intense enough.

[Veena]

Day 2 ☔️ Flag!!!! http://instagram.com/p/08BRypJAdu/

Here is the lesson with multiple levels of difficulty! https://www.studioveena.com/lessons/view/4ffc3ed4-0130-4a27-8691-1df20ac37250

Don’t let this one scare you, choose whichever variation works for you! Bottoms by @kupmykakez Be sure to follow her and post daily for a chance to win! Just do your best!! Perform 1-10 reps, (of any variation) 1-3 sets BOTH SIDES! ☔️Remember to exhale 😤 as you lift!

[Veena]

Lucca, I count more than 2 weeks off a break, but if it’s under a month off I start back up with one day of conditioning and easy training. If it’s more than a month I do about a week (3 days of a week) of conditioning, strength and strength based pole work, before I let myself get back into thing heavily. I also never do split grip work often when I start up again, and really I just limit it for every session.