Pole Conditioning Tips!
Class Notes: Week of 12/21/21
Here are some notes from class this week!
(And some additional tips from all of the other weeks)
This conditioning drill with a yoga block (or pilates ball) is really good for strengthening your knee pit grips.
KNEE PIT GRIP
To do, take a yoga block or pilates ball and fit it between your heel/ankle and glute. Tuck your hips and squeeze your heel to your butt. This exercise can be pretty intense initially, so take it slow by starting out with about 5 squeezes on each leg.
Core Drill
Here’s a fun Arm/Core Drill to warm up your body
Forward Pike, Down dog, Roll to Plank, Side Plank Both Sides, Elbow Plank, Plank, Feet to Hands, Repeat.
Butterfly Prep
Doing #pdbutterfly for the first time can be kind of scary. To get familiar with the movements, try setting up right-side up first.
Next, from a pole-assisted handstand, try a butterfly from the ground.
Then when you are ready, you can go for the full move!
Aerial Inverts
Try your pole crunches from the air. One of the biggest challenges with aerial inverts is getting your hips over your head without the ground to boost you. Working on your pole crunches from the air helps you get used to the movement.
Class Notes: 6/30/21
What We Worked On:
Front Hook
Back Hook
Attitude Spin
Fireman Spin
Fan Kick
Conditioning
Tips
My tip for this week would be to start preparing your body for the next level by working on conditioning drills. I am linking a few of the exercises I have been doing that have helped me condition my body for pole.
Shoulder Engagement
Targeting Lower Abs for Inverts
Pike lifts for Hips. (My go to at the moment!)
Hip & Glute Strengthening