[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.

[Veena]

I think too many pole dancers take a break and then try and jump right back into where they were before. Big mistake, I think slow and steady, starting with basics is best, but that’s just how I roll….😎 It’s the whole reason I have the 30 day programs.

Please keep in mind the April challenge is not progressive and is not meant to take the place of proper instruction! ☔️

[Veena]

luvlee, you always want to focus on the spine as a whole, so yes, focusing on just the lower back is usually not necessary as this is often the easiest (not best) place to find mobility. I also have a curve in my low back and training has been wonderful for it. I use to have chronic back pain as a teen, in 20s and after kids, until I started training properly. I would ask your chiro why he feels training is not recommend because often it can help, then ask for suggestions for exercises that are appropriate for your back!

[Veena]

I’m excited, we already have people posting day 1! I wanted to share that we are fancy 🎀 and have a page for the challenge too, feel free to pass it on to friends. https://www.studioveena.com/svaprilabs

Don’t forget to follow both @studioveena and @kupmykakez to be eligible for the weekly giveaway!

[Veena]

A big fit ball is great and I used it a lot when first starting back bending. I would suggest using the 30 day’s to Flexy program, because it does focus on building the appropriate strength needed for back bending. I was never very naturally flexible when it comes to my spine so you’ll be learning what I’ve used to train myself.

[Veena]

Day 1! ☔️ – Knee Tuck, using side pole hold http://instagram.com/p/05gXG3JAZh/

Here’s the lesson https://www.studioveena.com/lessons/view/5414fe69-a7f8-4f31-92fc-19130a9aa0eb
Perform 5-20 reps and 1-3 sets BOTH SIDES

While it may seem impossible or easy depending on your level of fitness, this is a foundational move for pole and should be part of your pole sessions. Learning how to properly hold the pole will save your shoulders and back! 💪 If lifting both feet off the floor is not yet possible keep one on the floor and lift the opposite until you become stronger. Exhale as you lift. 😤 Bottoms by @kupmykakez post your clip daily to win a weekly giveaway and don’t forget to follow them!!!🎉