30 Day Shoulder Mount: Day 7
Today you’ll be targeting the whole body! There is no warm-up today as the strength videos will serve as the warm-up. You’ll start with your shoulders and finish today by working on the Shoulder mount techniques option, which is a different grips video.
Stay on the floor when training today. You can practice the variations while in pole shoulder rest or try the dismount option. However, you must have a solid Invert to crucifix or reverse handstand to work on the dismount. If you do choose to practice the Shoulder mount today, keep it under 10 attempts! Always use a crash mat and always tuck the chin into the chest when exiting from Crucifix.
Internal shoulder rotation 12 reps
External shoulder rotation 12 reps
Ab curls 8 reps
Pole push 8 reps
Pole rows 8 reps
Lateral pull downs 8 reps
The hover Hold for 2-5 breaths, each side
Dolphin push ups 8 reps
Shoulder and upper back stretch Hold for 30 seconds using passive stretching.
I have completed this day as well. I am happy I managed to lift myself off the floor using some momentum when I tried the shoulder hold drill. I feel that my shoulders have gotten a little stronger.
That’s good!!! 💜
Ahhhhh! Even though it was low, I managed to get the foot up to the pole to grab it today! **big time happy dance**
Yay!!!!!!!!!!!!!!!!!!
What if you can’t quite get your hips up to get your feet to the pole? I’m at level 1(first option) I can get my feet to the pole on one side but on my bad side i can’t quite get it there
Are you able to film it for me so I can provide specific advice? You would upload it on your profile here.
Everything about Day 7 was amazing – helping me to accomplish several shoulder mounts. I also bookmarked the shoulder mount drills to come back to again – because there were a few in there I used to be able to do – that I no longer can – and I need to come back to them and revisit. I’m reminding myself to be gentle with myself and honor the progress I have made thus far – remembering that pole is an ongoing journey – and not a one time destination. I’m so appreciative of this pole library and you – blessings ! Looking forward to my next sessions!
I love this thought process 💜