Cross-Training for Pole Dancers (Strength & Flexibility)
This PDF handout includes 8 weeks of off the pole strength workouts & 8 flexibility workouts (upper & lower body, bridge, twists and splits).
The program is designed for 2 workouts a week. One strength, one flexibility. Alternating upper and lower body so you get a full body workout each week.
Also includes, information about exercise science principles that will affect your ability to train & see results.
For each exercise, there's a how-to video and the recommended sets/reps.
Equipment needed:
A heavier weight for lower body exercises.
A lighter weight for upper body exercises.
*there are multiple sets of up to 10 reps of the exercises*
A weight for accessory movements - soup cans work great or up to 5 pound/3 kg weights.
A heavier theraband with the ability to pull down on it. So have it tied to a pole or a horizontal bar/door.
A chair or bench.
Mini-bands in light, medium, & heavy tension.
Enough space around you that you can lay on the ground and do a jumping jack/snow angel movement.
*Due to the digital nature of this product, there are no refunds. No exceptions.*
The price is in USD
This PDF handout includes 8 weeks of off the pole strength workouts & 8 flexibility workouts (upper & lower body, bridge, twists and splits).
The program is designed for 2 workouts a week. One strength, one flexibility. Alternating upper and lower body so you get a full body workout each week.
Also includes, information about exercise science principles that will affect your ability to train & see results.
For each exercise, there's a how-to video and the recommended sets/reps.
Equipment needed:
A heavier weight for lower body exercises.
A lighter weight for upper body exercises.
*there are multiple sets of up to 10 reps of the exercises*
A weight for accessory movements - soup cans work great or up to 5 pound/3 kg weights.
A heavier theraband with the ability to pull down on it. So have it tied to a pole or a horizontal bar/door.
A chair or bench.
Mini-bands in light, medium, & heavy tension.
Enough space around you that you can lay on the ground and do a jumping jack/snow angel movement.
*Due to the digital nature of this product, there are no refunds. No exceptions.*
The price is in USD
This PDF handout includes 8 weeks of off the pole strength workouts & 8 flexibility workouts (upper & lower body, bridge, twists and splits).
The program is designed for 2 workouts a week. One strength, one flexibility. Alternating upper and lower body so you get a full body workout each week.
Also includes, information about exercise science principles that will affect your ability to train & see results.
For each exercise, there's a how-to video and the recommended sets/reps.
Equipment needed:
A heavier weight for lower body exercises.
A lighter weight for upper body exercises.
*there are multiple sets of up to 10 reps of the exercises*
A weight for accessory movements - soup cans work great or up to 5 pound/3 kg weights.
A heavier theraband with the ability to pull down on it. So have it tied to a pole or a horizontal bar/door.
A chair or bench.
Mini-bands in light, medium, & heavy tension.
Enough space around you that you can lay on the ground and do a jumping jack/snow angel movement.
*Due to the digital nature of this product, there are no refunds. No exceptions.*
The price is in USD