Class Files
Victoria Obioma
Class Notes: Bottoms UP! 8/11/21

Class notes from the Bottoms UP! Intro to Inverts class on 8/11/21!

Class Notes: Bottoms UP! 8/11/21

Typa Girl Choreo Notes

Typa Girl

x

Black Pink

Walk snap to pole & 4 pole walks

Dislocator to split, Twizzle, arabesque, leg wrap

3x hip pop, trace down and up

Dip spin, picque Angel

Slide to thread the needle

Roll to pin up

Slide leg through extend top leg

Legs under to diamond to Twizzle

Straddle fan kick (or flare)

Climb

Jasmine

Jasmine split

Holly Drop

Leg switch

Tammy

Dismount

Floorwork combo

Class Notes: 7/7/21

Today we worked on all the things!

  • Climbs (And what to do once you are up!)

  • Pole Sit Variations

  • Wrist Sit

  • Drama Queen

  • Layout

  • Chair Spin

  • Chair to Back hook

We also touched on invert prep.

My tips for today’s class are:

Pole Push ups! They serve two purposes: conditioning our thigh grip AND strengthening our arms. They especially come in handy as you are training your Superman!

Leave Me Lonely - Ariana Grande

Great Job to All Those Who Came to Performance Poleography these pst few weeks! You all did amazing!

With this Combo, we covered:

  1. Identifying a story from the song

  2. Making Eye Contact with the Audiencr

  3. Choosing a flow to link moves together

Over the next couple of routines, we will build on these skills as we grow in our art.

Below is a breakdown of the combo steps:

Feel free to practice this on your own- or modify it to create a new routine! You can even try this combo to a different song!


See you in class next week!

Class Notes: Pole Conditioning 2/24/22 & Fit & Flexy 2/25/22

Today’s Conditioning Focus:

  • Grip Conditioning

  • Thoracic Rotation

  • Shoulder Strength & Flexibility

  • Strengthening Hip Abduction & Adduction

  • Active Leg Flexibility

Grip Conditioning Tip: Use a tennis ball to work on your grip strength when not using a pole.

Using a resistance band is a great way to work on your shoulders and thoracic rotation. Here are some shoulder exercises you can do:

Thoracic Rotation:

  • Thoracic rotation with band

  • Seated Twists

Shoulder Strength & Flexibility

  • Lateral Raises

  • Reverse Plank

  • Shoulder Extension Lift Offs

  • Pull from Shoulder with Resistance Band (Can Hook Band to Pole)

  • Reverse Shoulder Extension with Band

  • Reverse Planks


Strengthing Hip & Abduction & Adduction

  • Resisted Hip Flexion

    • Place resistance band under feet, then lift one knee at a time.

  • Adductor Squeeze with hip lift.

    • Place stability ball between legs, squeeze, then lift up.

  • Resisted hip abduction with bands.

    • Band on pole, hook to ankle, extend leg out and in

Active Flexibility

  • Yoga Block Leg Lift

    • Sit in straddle, place yoga block inside leg, lift leg over block. Can do one leg at a time, or both.

  • Scissor legs to chest

    • Lay on back, lift one leg at a time to try to bring as close to chest as possible.

Class Notes: Pole 2-3 Week of 2/14/2022

Here are some notes from what was covered in class with me this week!

Pole Level 2-3

This week was all about strengthening our core so that we can move our bodies while upside down and in the air.

We worked on:

Conditioning Twisted Grip For Handsprings

  • For these, we started from the floor and did pole assisted side planks, then worked our way to standing. We also practiced walking around the pole in twisted grip.

Air Walks

  • We worked on these from forearm and split grip, both on the ground and in the air. To create the walking illusion, emphasize each leg movement. The more dramatic, the better.

Flag press out 

  • We worked on these both in the air and on the ground. For these, focus on core engagement and bringing your elbows in to help press out.

Forearm Stands & Handstand

  • For these, get your hips close to the pole to make it easier to get up!

  • Once you are upside down, work on moving through shapes, making sure you are engaging your core.

Poleography Class 1/25/22

Song: Vibrate x Petey Pablo

This was a really fun combo for me to teach! I chose this song because it reminded me of my high school days, and this was one of my favorite songs.

This is a fast paced routine that is sure to get your heart beat up. I am sharing both the choreography notes and the video.

Try it at home and tag me on the socials!!!

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

Pole Class Files: 6/23/21

Tips & Tricks from Class

Today in class we worked on:

  • Front & Back Hook Spin

  • Jasmine & Jasmine Variations

  • Climbs

Here are some tips that have helped me with these moves.

Jasmine

Jasmine was my first introduction into knee grips, and for me, I always struggled with finding the right placement on the pole so that my knee pit felt secure. So- my tip/trick for this is to play with oblique crunches. Not only are they a great way to condition your body, but they help with getting you comfortable with the lean position you need to get into jasmine from the floor. To do this move, you will hook your knee a a comfortable height for your hip. You may have to play around with where to place your knee, depending on your flexibility. Once you find your knee placement, you can play with how far you want your bottom foot (or foot that is on the ground) from the pole. The closer the foot is, the more challenging the crunch is, but you will get a good feel of where you need to be once you get ready to place your arms for an actual jasmine. To do the crunch you will choose how you want your hands: up by your ears, over your head, crossed at your chest, or on your hips. Each position creates a different dynamic, so play around to see what benefits you the most. Once you have a hand position- you will lean to the side towards the ground, keeping that knee grip locked, then pull yourself back up towards the pole.

Front & Back Hook Spin.

The hardest thing for me with the hook spins is finding the right place to put my inside knee so that I can get in proper position. One trick I have learned is to get into position on the floor, so that once you are in the air, you know what to do with your body. So for Front & Back Hooks, you want your hip in front of the pole and your knees to be even while you are spinning. To make this shape on the floor, you will get on your knees and spread them out a little past your hips. Your inside arm (same leg as hooked on the pole) will be in a bent position with your thumb facing up, face height, kinda like a chicken wing. Your outside hand goes right on top, a few inches higher than the inside hand. Hold this position for a few seconds on each side so you can get comfy with the positioning. When you are ready, give this move a try in the air!

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Join me next Wednesday at 6pm for class! Sign up here: Pole Class Sign Up