Yes good work with the elbow!! A good sign that the floor drill is helping!😍 let me know when you start incorporating the block. I’m curious to hear how it feels ☺️

Making a post for you 😘

Josephine, I'm so happy you're staying consistent with this series and seeing AND feeling the progress! Continue to keep us posted! Loved seeing this. Thanks for sharing here!!

Okay! So 1 time 60 min front split series (minus over splits), 1 time 60 min backbend, 1 times 15 minute shoulders, 1 time front & middle splits which I’ll attach here, and 1 torso rotation I’ll attach in next comment

Example

Monday front split series

Tuesday backbends

Wednesday torso rotation (attached in other comment)

Thursday front & middle splits

Friday shoulders

Saturday repeat what’s not sore

Sunday off

I'm going to recommend doing the front split series (minus the oversplits part, for now) 2 times/ week: https://polewithsteph.com/programs/frontsplitseriesThis 60 minute backbend class 1 time/ week: https://polewithsteph.com/programs/60-min-backbend-class-warm-up-included-2-blocks-roller-strap-dc2168

This 15 minute shoulder flexibility sequence 1 or 2 times/ week: https://polewithsteph.com/programs/15-min-upper-back-shoulder-warm-up-included-2-blocks-roller-socks-3768ac

Do this for a week and then let me know if it's too much, not enough, etc so we can make adjustments!

Paris, you said back and leg flexibility. How many sessions can you fit in per week? 3,4,5,6? Let me know!!

Lexie Knox Hi Lexie, I wanted to tag you in this post, because I saw your email about the gym program. We are currently doing two weeks of systemic training and the purpose of that is included in this post. We will start a new 12 week cycle on December 9th, so that might be a great time for you to start with us! You won’t need to request access to a new spreadsheet. All the updates will be in the same spreadsheet. Lmk if that answered your questions!

Haas & Thuy Dinh so excited you got in on this!! Irene, welcome to our community!! I’m so excited to be a part of your journey!! And Thuy, very excited to have you here for another year! 🥳😍❤️