Pole Conditioning Tips!
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: Bottoms UP! 8/11/21
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!
