Layback collage from June 17th Weekly Pole Challenge 😍

Thank you everyone for participating!! So fun!!

Lenka SAMUELY good question! My general rule of thumb is anything that when we're trying to PROGRESS in a certain area of flexibility, a minimum of 3 times/ week (4 is better). Anytime that we're trying to MAINTAIN a certain area of flexibility, you can probably get away with 1-2 times/ week depending on your training age (the longer you've been in training, your body with "hang on" to its current flexibility levels a little longer). Does this make sense?

Wow!! So much amazing advice and awesome to see how everyone handles training things. Thanks to everyone that chimed in on this. It's great for all of us to see different perspectives. Yay! 

Yes! Exactly what it is!! and it looks beautiful on you!

Susan this was better!! It was a little higher than your other attempt. Whatever you did for stretching before this (hopefully something lol) keep doing it! As I say, the higher the better lol and other thing that I shared with Vanessa too, as you bring that top leg off and back, make sure you're also bringing chest forward a little bit (shoulder stretch) to help with balance. Good work!

Katie Strelau back in my doubles days lol this grip was really solid for me to hold a human 🤣

Katie Strelau seeing you here again made me smile really BIG!! I am so so excited for you and your friend Alyx!! That's amazing!! 

momentum will be your biggest friend in this so once you feel comfortable, a little faster should make it feel less "heavy"

a GENTLE pull downwards of shoulders away from ear. I say gentle because we do want some amount of upwards rotation in the scapular for this hanging position, but don't want zero engagement. (TLDR we want muscles supporting you, not connective tissue lol)

conditioning exercises off the pole, if either of you have a pull up bar around.. hanging from the bar and doing 10-15 scap shrugs a few times a week would be amazing

Katie I did a lot of doubles about 6 years ago and have a recommendation for a slight change in your hold there at the top if you're up for it?!

Welcome back!! Glad you're healed up and ready to start playing again. For me personally, every week looks a little different :)) For the students that I work closely with here, I would say average is 2 gym days, 2-3 flexibility tutorials during the week, 2-3 pole sessions (maybe 10 minutes maybe 45 mins maybe longer depending on level), and pole conditioning and other things sprinkled in. For other instructors that I know are here and those that are consistent with some parts of the program, I would love to hear how you plan your weeks if you're up for sharing?! Espi Elena Martelli Josephine Edith Graabæk  Vanessa. jamimah  Susan Papp Mlodzienski. Lenka SAMUELY  ailessia@hotmail.com  Chantal-Joelle Gross. John Flynn. Karine Angles      Katie Strelau  Lina Borowicz. MARIA FINI. Pole_Aris_. pole kat. Sammie Jane. ailessia@hotmail.com

Omg I talk to myself so much too!!! So funny! I also have one floor drill I want you to try specifically focusing on the internal rotation of the shoulder. I'll see if I have a video bc I do it as a stretch for myself a lot. And yes agreed with the contact points that Vanessa discusses in her baby poler video. If that contact point is not solid, the leg is just going to slide down the pole while we are trying to grab making the "where the f is the pole moment" very frustrating lol I know you're going to get this and can't wait to see progress with it!!