“The First time”
So this is where we’re gonna keep track of the curriculum of the “intro” classes I’ll be teaching - first class is 2/13/2025 -
Intro to climb?? Intro to Floorwork?? Intro to pole dancing
stretches - 1. the hips
right side lung hold each stretch for a minute.
-leaning deep into the hips by pressing the bended knee downward
-then lean onto your elbows to stretch the hip out more. rest on the elbows.
-lean back and forth on the tip toe, to emphasize the outer hip
-come onto your side hip ——> place your right calve muscle in front of you ——> place your left hand, palm downward meeting the heel of your foot to hold it in place.
-lean downward to stretch out the hamstring ——> important to note to lean with your chest ——> also, know that your foot will have the tendency to slip; thats why your hand is there.
-right split attempt
left side lung hold each stretch for a minute
-lung your left side placing your right hand on the ground to help with balance, placing the left hand on the knee
-place your elbows onto the ground to emphasize more of the hip and adductors
-use your toe to lean you back and forth for a deeper stretch
-come down on the left sided hip ——> place your hand behind the heel ——> 90 degree angle
-lean forward with your chest to stretch the hamstring
-left split attempt
frog position hold each stretch for a minute
-come into the frog position
-while the knees are your primary point of contact, use the knees to lean back and forth. ——> when you lean back, your emphasizing the outer hips. ——> When you lean forward, you’ll be emphasizing the inner-under part of the hips.
come to a straddle hold each stretch for a minute
-extend the legs out using the knees to come into a middle split
-sit so you come a “straddle”
-lean to the right side
-lean in the middle
-lean to the left side
-lean toward the middle; stretch out by holding onto something sturdy and will hold your weight, e.g. - bed frame, dining room table, gym bench, etc.
-middle split attempt; ***going for this, go as low as you can and at a position that you will be able to lift yourself up out of***
stretches - 2. the wrist
-sit criss cross-apple sauce
-rolling the right wrist around clockwise for 1 minute. then when the timer goes, switch the rotation
-rolling the left right around counter clockwise for 1 minute. when the timer goes, switch the rotation
-rotate both wrists, clockwise for a minute
-when the timer goes, switch rotation to counter clockwise
CONDITIONING
-pull up crunch
-pole pull ups
-carousel kick
-oblique crunches (side ways and front forward)
-ground inversion
start with knees tucked
progress to full inversion
-pole lunges back
-diagonal pole lunges
-switch arm pole squats
-body waves
back and forth body wave kicks
body wave kicks
-tuck and lifts
-pole climb squat
-split-grip-back and forth
-caterpillar push-ups
-shoulder mount tucks
MOVEMENT -
the dip
*start in pirouette
*walk around the pole with 2 steps
*with the outside leg (ideally, your left foot), swing it around the pole, letting your hips sink
*as it comes around the pole, have that foot meet the other foot. ——> when the left foot comes to meet the right, lift the right foot
regression
start on static positions and not the walk around
perform halfway around the pole rather than the full rotation
PROGRESSION
remove a point of contact, and perform with one arm/hand.
BODY WAVE
facing the pole feet shoulder width apart
placing the hands in handshake grip
start from the chin —> chest —> abs —> hips —> knees
toot the booty out as you wave
REGRESSION
start from the squat or the knees
PROGRESSION
cross the hands and keep the arms straight while doing the wave
variation
travel with the body wave
POLE WALK
PIROUETTE
-start in pole walk
-
Outside Armwalk
LOG ROLL
pole plie
back slide bridge
fan kick
spider spin
