Week 9 – Elbow Stands

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This weeks VIP plan is all about Elbow Stands. Please be sure to work on whichever level of stand is appropriate for your body and skill level.

Items you’ll need:

  • A pole (but if you don’t have access to a pole, you can still do most of the work in this plan)
  • Yoga blocks or just a strap (if you need to modify poses)

Here are some helpful tutorials for this week:

Elbow stand (prep)

Elbow stand sit up

Elbow stand

I suggest doing each workout routine 2 times per week. Making sure to leave a day in between to rest the shoulder. All together you’ll do these a total of 4 times in a week.

Shoulders and abs routine

The stands routine

Here a dance routine you can work on for this week, do this on the same day you use the workout routines. 2-3 times durning the week.

Elbow stand mini dance routine (spinning pole)

Perform these exercises 3 times per week on the same day you use the routines.

Pike compressions 3 sets of 5-15 reps

V sit compressions 3 sets of 5-15 reps

I love seeing your progress and answering your questions. Remember balance takes time! Months of training consistently will help you reach your Elbow stand goals.

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