Week 1 – Body waves
This weeks VIP plan is all about improving your Body waves. If you feel stiff and want to become more fluid this plan is for you!
Things you’ll need:
- A pole
Listed below are direct links to all of the tutorials used in this plan. Clicking on the links will provide descriptions and the related tutorials for each video.
Flowmotion Pelvic tilt 1 minute
Flowmotion reverse bridge 1 minute
Body wave 2 minutes
Reverse body wave 2 minutes
Leg hook crunch 3 sets 6-12 reps Both sides
The switch 12-20 reps each switch counts as one.
Beginner sexy pole dance routine
Bow Stretch Hold 30 to 60 seconds
Love you glasses!!! And for how many weeks do you recommend doing the plans to see improvement?
Thanks! 4 weeks, is always a good marker for change. However just doing one of these plans once a month can help too. Will mix things up.
Thanks!!!
Day 1 done!! I love all the progressions you give for the exercises ðŸ‘ðŸ¼
Yay I’m glad you’re enjoying it. 💜
Thanks for continually adding to the VIP plans! 🙂 (Also, the sweater you are wearing in the intro videos is FABULOUS!)
Thanks and you’re welcome! I’ll be adding the last 2 weeks Monday or Tuesday
I tweaked my right hand the other day so I’ve been giving it more rest, plus I’ve been wanting to revisit some basics again. This was perfect. . . my spine loves body waves so I’m going to do this plan several times, and this combo is a fave of mine. Thanks!
That sounds like a good plan. I hope your hand feels better soon ❤️🩹