jamimah yes! everything else looks good! :) 

Yayyy love it so much! I'm thrilled you took this challenge as a chance to explore- that was exactly what I had in mind 🥰😍❤️ Thanks so much for sharing this here babe!

Hi babe! Okay so yes any of these split type shapes (tangled split, Russian split, twisted sister) from the floor will feel a lot more intense on the hammy because our foot is flexed (vs on the pole, our foot will be pointed). When the foot is flexed and the hamstring is in the lengthened / stretched position, it feels more intense because we’re not just lengthening the hamstring muscle—we’re also tensioning the sciatic nerve along its pathway. This “neural tension” makes the stretch feel sharper or more intense. So we just have to be prepared for this and remind ourselves to not “force” anything on the floor and that it won’t be as intense on the pole :)

Hi Jess! Do you happen to have a video of you attempting it one arm that you could post on the community feed or send via an IG message? Thank youuu!

Ahh I love this—thanks for sharing! It really does happen to all of us sometimes. Invert conditioning is one of those things that can be so much easier to do with someone, because it’s tough to push ourselves on it alone haha. So happy you're ready to jump into this challenge! Let me know how it's going!

Hi Susan – yay, so happy to hear you're working through this program! It's a favorite!!

Good question! For the tabletop rainbows, you can actually use a lot of things. Do you have access to a wall? You can use it the same way you see me using the pole: hands and knees with the wall behind you, taking your leg through the same "rainbow" motion, getting as close to the wall as possible without hitting it.

Does that make sense? Let me know!

Hand distance is closer together here ☺️