Invert Class Day 4

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Mantra: There is no timeline for learning

Tips: The exit you choose to use depends on these factors:

  • Level of experience – Once you’ve become comfortable with the Invert it’s self you can start to experiment with new ways to exit. However as someone who is new to Inverting I suggest sliding down the pole to exit. Sliding down also helps you improve your grip control!
  • Level of strength – Choosing the right exit for your level of strength will reduce the risk of muscle strain that can occur when you flop down. As you grow stronger options like handstands and push grip will become available to you.
  • Choosing your next trick – You may need a solid Inverted Crucifix if you’d like to transition to a caterpillar, you might need a strong push grip if you’re doing to exit out into a sit.

Question: Were you able to find an exit you felt comfortable with? Feel free to share any video links of your attempts in the comments.

Homework: In your journal write about any negative or fearful emotions you had during this class, if you had any. After that finish by making a list of at least 3 things that you enjoyed or that made you happy during todays class. Remember it’s ok if the thoughts that come are not pole related.

If you need to pause the video at anytime to practice more or have a look at a related tutorial to learn more tips for an exercise or trick go for it.

Here’s a list of direct links for some of the more challenging tricks, exercises and stretches used.

Pole rows

The ab switch

Pole triceps push

Gemini (with no invert option)

Reverse elbow and handstand

Thigh slide dismount

Cobra stretch

Lying leg grab

If you need to work on hip rotation try this stretch Z sit stretch and this Hips and pelvis routine 3 times a week for 2-4 weeks.

Responses

  1. The gemini thing was a fun challenge! I could feel myself freaking out while figuring out the hands. I had to psych myself up to hang from the hand/knee but I really enjoyed giving it a go. I will definitely be sliding down in future as an exit from inverts. It’s more intimidating than it seems being upside down lol. Great class as usual, it’s such a great retreat from my day x

  2. This workout was hard, meaning I was exhausted from it. Also fun.

    Learning to do the Gemini was a lot of fun. I couldn’t get into the invert crucifix but in time I’ll get it. There’s too much going on in my head at the same time when I’m learning something new. Here’s what I did: https://t.snapchat.com/mNt2iKZA

    I can do the handstand invert crucifix but it’s been a while since I’ve done it. I got to the invert crucifix but couldn’t hold it. By the time I got to it I was too exhausted 😂 And for some reason when I do the handstand I always push against the top of the foot and I get a bruise. I need to stop that bad habit. I’m going to watch reverse elbow handstand and practice several times to get better. Here’s a link of today’s attempt https://t.snapchat.com/nOnOMuuK

    I didn’t bother doing the other exits but I did watch how you do them.

    I noticed my balance is getting a little better with the invert lift. Woo hoo 💃💃

    1. That no invert gemini is a really tough way to get into anything, as mentioned it’s not my preferred method of getting into an invert…or anything lol

      The reverse handstand is common to use the foot too much at first. Try wearing a sock on that foot because it will make it less grippy so you’ll have to start to rely on the shin instead, which is what you want.

      You’re doing great. This is a hard class for someone who’s at your level 🙂