Week 10 – Superman
[lesson id=’sl5d3Tmt’]
This weeks VIP plan can be used by all levels! Even if you’ve just started pole dancing you can give this a try because I’ve included no invert entries! You’ll learn static and spinning pole techniques, fun exits and the Superman spin as well.
Things you’ll need:
- A pole
- Light resistance bands for hand and wrist exercises
Perform all tricks 3 times per week, leaving a day of rest between.
These moves will help drive home the idea that tipping one hip down will lock you into place. Try both sides but keep the reps to 10 or less to avoid unnecessary pole burn!
All listed exercises and stretches should be done 3 times per week 10-20 reps 2-3 sets leaving a day of rest between. Feel free to do these on the same day you train the above pole moves or on the days off from pole
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