Day 8

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I’m excited for you to work on these, each exercise targets a different area of the shoulders.

Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information such as muscle groups used.

Express warm up

Front raises 1 set 10-15 reps

Rear pulls 1 set 10-15 reps

Lateral raises 1 set 10-15 reps

Lateral pull downs 1 set 10-15 reps

Internal shoulder rotation 1 set 10-15 reps

External shoulder rotation 1 set 10-15 reps

Shoulder clock stretch 1 set moving slowly

Overhead stretch 1 set moving slowly

Responses

  1. The stretches are just to keep things loose after training so it doesn’t have to be 10-15 times. That’s just for the exercises. Hold each stretch however long feels nice. You could even do the stretches in-between exercises.

  2. Wow, I love the Shoulder Clock Stretch! I did it the other way, too, so my arm makes a full circle like a clock, and did both directions. I did 10 each of all that and after that I feel soo stretched and also like it was another exercise lol! Fun and very effective!

  3. Rear pulls, Lateral pulls, internal/external shoulder rotations both show poles being used. The beginning of the program shows “This 30-day program was designed for the absolute beginner who wants to start pole dancing but doesn’t have access to a pole.” How are we supposed to do these 4 exercises without a pole?

  4. Hi Veena! When doing the lateral pull downs, I can easily reach the advanced position but after 10 reps my hand and forearm start tingling. What could I be doing wrong?

    1. Could be that position is causing a nerve to pinch so moving away from advanced would fix it. Or depending on how you’re holding the band it can just cause fatigue in the hand and forearm. Make sure that you’re never trying to pull the scapula down when you reach up. The goal is the train the scapula to move with the arm. If it keep happening I can see if you’re holding the scapula and arms correctly

      1. Thank you for the super fast reply Veena! Indeed moving back to the intermediate position did not cause any issue. I noticed that I was slightly leaning forward with my torso while keeping the shoulder in position, causing the inner scapula (the scapula of the “hanging” arm) probably to pinch some nerve, yikes. You are great!

          1. lol if it helps I’m currently not doing the adv version because I’m not training as often right now so I switch between them depending on how much training I’m doing. I have very cranky shoulder 😊