30 Day Shoulder Mount: Day 13

Duration: 00:29:26

Today I’ve swapped out the listed warm up for my new Pull up routine to help you build more strength in your Lats, biceps, and rear delts, you will need a few items that I have listed below for todays lesson.

Pro tip: I feel that today is a good time to remind you that in pole dance or anytime you exert yourself, you want to exhale; don’t hold your breath. It’s also helpful to inhale through the nose and exhale with an audible hhhhhhh or shhh as you lift your body or exert force with your body. Along with an exhale, contracting the muscles of the vagina and focusing on lifting or pulling up as you exhale will provide more power and help reduce the risk of prolapse among other things. Relax back to normal when you inhale.

Items needed:

• Heavy resistance band. Click here to purchase or browse similar items. The bands I selected come with a massage ball!
• A tennis ball, massage ball or peanut. Click here to purchase or browse.

Pull up routine

Fan legs

The ab switch

Dolphin push ups

High rows

Rear pulls

Carousel spin

Shoulder stand pike

Shoulder clock stretch

Lying v straddle