Day 11 Invert

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Flexibility tutorials
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Today you’ll focus on the core again. Start with the Hard core warm up. If you’d like finish this session with any of the flexibility routines or end with a quick full body stretch. You can find these routines here.

If you need more help, maybe you want to know what to work on to have a better sexy pike? Or maybe you’d like to see all descriptions and the related tutorials for today’s session, click the links below.

Sexy pike 1 set 15 reps If you’ve never done this before choose the variation that works best for your body!

Descending scissors 4 reps, total. Making sure to switch your hand placement.

Fan legs 5 reps, per side. Choose the grip that works best for you.

Hollow body 12 reps

Floor invert 3-6 floor inverts on both sides. Starts at minute 2:12

Back attitude spin 2 attempts on both sides

Back hook spin 2 attempts on both sides

Responses

  1. lol yep I didn’t expect sexy pikes to be such a challenge. BTW, what constitutes one rep of descending scissors? Is going all the way down the pole ONE rep? Or is individual open/close of the legs one rep?

  2. Oh….well….I climbed up with one side, went all the way down, and had to make my legs even, so I climbed up with the other side and went down again. I’m beat, but it was fun!! Thank you!

  3. Hi Veena, what is the beginner alternative for sexy pike? Or for pike? I find it hard to bring my legs over my head. I actually feel it in my triceps and shoulders more. What is weak/what am i doing wrong and how do I strengthen it? Thanks.

  4. You will feel it in those muscle groups too because they are supporting you. Unless there is pain, sharp, stabbing, sudden you can keep working on it! The legs don’t have to reach completely over head, that comes in time as flexibility increaseS. 💜

  5. So with sexy pikes, I find myself having to roll back into it from sitting up to get my legs there, and then holding my butt to keep my legs over! Or starting from lying down, but doing a little sort of jump (can’t really describe it) to launch myself into it. Any tips? I guess it will get easier!

  6. Don’t use momentum to get the legs over head. Instead only left them as far as you can then wave them down from there. The lift of the butt over the head will come in time as your core and ability to push through the back of the arms increases.