Click the comments to see links to each individual video: Part 1: Warm-Up Part 2: Isolated Stretches Part 3: Integrated Stretches Part 4: Oversplits Part 5: Cool Down
Breakthroughs guaranteed! I hope you all enjoy it! I'm soooo excited for you all to dive in ✨
✨Watch the tutorial which includes nine different fake (faux) pole splits to try! Remember the challenges last 2 weeks now, so don't feel like you have to try alllll of them in one session :)
Requirements:
Click "Join"
Because there are different levels included in this challenge, you do not need to mark all videos as "watched". However please follow the other requirements
Comment on this post with a picture (screenshot is fine) of something from your training this week (it can be anything... a move from the challenge, a screenshot from a flexibility or gym session, etc).
Share a picture or a video on Instagram and tag @stephanietallant_pole and #thebestpoleapp
Each month, there will be one randomly selected winner chosen amongst all members who complete the weekly challenge at least TWICE during the month!
SAFETY: There are different levels included in these challenges. Please approach new moves safely. Use a crash pad if you have it or if you have a trusty spotter, that's great too. I want you all to be safe, that's my #1 priority :)) If you're unsure about the prerequisites to the moves, please feel free to ask that question in the Community Feed ("Hey Steph. I really want to try XYZ, but not sure if I should. What are some of the moves I should have before this?) and I can help you determine if a move is appropriate for you to try!
Susan Papp Mlodzienski for you… Other thing with Marta Split. There is a lot of upper back and neck involved in the setup too. Try looking up to help keep your chest away from the pole.. even when you go for the leg grab part. If we let the chest sink.. it’s really hard to complete the move.
Let's welcome our new ELEVEN subscribers!! And to all members, new and old alike, what's the biggest goal you have left for this year? Read my answer & leave yours in the comments below!
WELCOME NEW BABES! Katrina Lennon Samantha Stone Elcy Bruna Vaz Annalisa cragnolini kelley Gloria Stefania Karin Rozi Hersey elamprecht95@gmail.com (if you're new here and I somehow missed you, please comment below to say hiiiii!)
Coach Tiana , I did Day 1 of the gym program this morning. I felt this, but after looking at this video, it looks like my hip is really rotating externally in the back… I don’t think this is correct. Can you take a peek? Thank you!!
Hamstring engagement.. make sure both heels are actively squeezing towards your booty
The sequence of the setup.. it's important to create space between yourself and the pole (which is why spin can be helpful for this move.. the spin helps create some of that space):
inside arm is high and straight
outside reaches out, hooks at the elbow
top arm releases so the elbow arm can grab the inside shoulder
the free hand grabs the foot
I'm posting a slow mo video of this setup. Update me!!
John Flynn asked a question regarding more intense shoulder stretches to add to his daily shoulder stretches. I gave him the idea of elevating feet in bridge which is a really good way to put more of the flexibility work in the upper back and shoulders. I filmed a video of this and added a few other ideas as well!Back & Shoulder drills filmed for a specific student on the Pole App, Pole with Steph. https://youtu.be/HSFU7GKtDkw