Day 12 Level 1
Today you’ll focus on strengthening your core! After the Core conditioning warm up work on the 4 tutorials Pole back bend, Back bend slide, Shoulder slides, and Easy up. Do 8 reps each side for 2 sets. Try all the grips I demonstrate but feel free to pick the one you like best to do your reps. Remember to use proper shoulder engagement for your Easy ups.
Finish with the Flexor stretch and the Flowmotion routine.
Is there another way to do easy ups for beginners? I dont have the strength to do a pole hold without my knees and I am having to try the grips and just step one leg up at a time.
The easy up is basically an into to split Grips. There’s nothing wrong about holding and placing one leg and then to other until you become stronger.
Intro not into lol
Hi, really nice the back bend, I love it, but to me, at the moment, 2 sets of 8 reps is too much! 😅😅😅
That’s not a problem. The most important thing is to track how many you did to and then increase it by one or 2 next time. All reps are suggestions
day 12 ✅
hahaha just reading didi’s comment, I looked at the number of reps like 4 times to make sure I understood it was 8 reps per side 2X, I could not believe it!!!!! it was intense, great cardio! 😀
I got dizzy doing that many pole back bends haha. Will limit to a few for now. And finally getting the hang of shoulder slides yay!
Lol
Wow my arms feel dead, the warm up felt like a warm up my arms were shaking on the plank hovers, thank you Veena I’m going to rest tomorrow X
Hi! I’m trying this now. Where are the related videos? I actually don’t know how to do the second exercise.
If using a phone make main video smaller, not full screen. Then you’ll see them below the main video. Like this
I’m on the computer. In the conditioning video, it tells us to look at related videos. I had to go to the strength and conditioning video to find those.
Backbend slide scared me! lol I screamed on my way down.
It’s under the main video I the computer too.
So if your using full-screen you have to make it small to see the description and related lessons
Oh…i get what you’re saying….so yes, if using a related video, you have to go to the video to see related videos listed. You can’t see related videos in related videos ðŸ˜
That was soooooo hard. And I think it took me 2 hours. I’m not sure. I lost track of time.
2 hours? What took so much time? The 2 routines were only 38 mins together.
I went over some of the videos several times like some 8 times, maybe more than that because I was trying to do 8 reps and 2 sets on each side.
Ah ok.
Morning! Coming along! I can only do the first Easy Up but I’m gonna keep trying! Super stoked that I can alternate during the planks! I wasn’t able to do that before! Progress!
That backbend slide is tough . I have poor thoracic extension so I am not sure how much bending I did but I tried to get it so my head touched the floor first
I would love more thoracic mobility but this exercise will likely help
Thanks ðŸ™
I seem to get the neck a bit strained at pole back bend, but I like the move and want to keep practicing it. Doing beginner with armpit hold. Some more tips regarding neck posture please, what to think about?
I got you! Here’s a tutorial that’s awesome for necks. https://studioveena1.wpengine.com/lessons/view/629cd777-7ed0-4914-8dbe-0621ac110005 At min 1:20 is you’ll learn how to hold the head and neck when looking back! Do this warm up before the back bend and see if helps!
Thank you, that was perfect!💖 Will add the stretches to my daily routine as well
Hi Veena 💚 any tips for the ab curl? I can’t seem to curl very high. Any higher would be straining or compromising form…is it something that develops over time? Thank you!!
The ab curls isn’t going to feel like a sit up. The goal isn’t to get as high up as possible but to learn to really contract and feel the “six pack” abdominals. If you have tightness in the low back, going up higher will be difficult. If you’d like to be able to curl up more. Start in reverse. So from sitting sloooowly roll down. Thinking of touching one vertebrae to the floor at a time. It’s also OK to give a little assist with the hands on the legs to support you. Just remember your not sitting up, it’s curling motion.
Thank you! I really appreciate the help!
Ok that was awesome!! I see why you use the easy up to introduce the split grip. I was so excited to show my husband and he was very impressed.
all done!
Not crazy about shoulder slides 🤪
My favorite was the easy up split grip and believe it or not that one was the easiest for me to do. My phone stopped saving videos due to my phone’s low storage so I don’t have a video of it. But here’s a video of the forearm easy up https://share.snapchat.com/m/gyh0yTyq?share_id=y8lIRuHvTG2FKEuLkA0j7w&locale=en_US
This was a long training for me. I usually try to estimate how much time it will take me to train based on the how long each video is for. This one should’ve taken me 1 hour 20 mins but I ran out of time and couldn’t finish the flow motion 🙁
lol shoulder slides are rough at first!
That easy up looked awesome!
Happy to hear from you.
Omg they are rough ‼️
Thank you. Wait until I show you the split grip. I’ll have to remember to record a new video and share with you soon.
Here’s the shoulder slide….I worked on this a lot and definitely saw some improvement towards the end which is this video
https://t.snapchat.com/LRvqW1wU
Wait! That’s not a shoulder slide. The pole needs to be on the shoulder. You’re sliding down in Side Pole Hold.
haha you are right. I created a different move in place of the shoulder slide, the side pole hold. I guess I decided the shoulder slide was too hard so I did something else similar to what you showed on the video with the shoulder slide. I am so laughing at myself. Thanks for pointing that out LOL I am so glad I shared the video with you. I like the way the side pole hold came out though.
That’s a nice replacement! However don’t skip the shoulder slide. If you can’t slide just hold the pose for a few breaths. The goal of having you work on the shoulder grip is to slowly prepare you for shoulder mounts in the future 💜
Omg I thought I was going crazy but I found the for real video for the shoulder slide. Can you give me some feedback on it please? I know I still need to work on it. My hands were slipping a lot even with grip but I’m guessing my grip will improve in time https://t.snapchat.com/ihcIJrkf
That’s looking really good!!! Elbows are in, chest is up and if hadn’t said your hands were slippery I wouldn’t have known!
Thank you for the feedback. Only been learning from the best 😉💕
💜💜
Love the addition of the Flowmotion videos to some of these lessons.
Yay, glad you like them!