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: 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.