Videos will appear at the bottom of this post on November 25th or click this link: https://polewithsteph.com/programs/allthingsleghangspole

Your Weekly Challenge(s):

Watch the videos included in the collection below. I've separated the videos into a few different sections. Understanding and practicing proper leg hang technique is a huge benefit to your pole skills and pole journey in general. The entries, variations, combos, and exits you can do with leg hangs are endless. I hope you enjoy this collection of tutorials and I can't wait to see your leg hangs and leg hang variations!

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).

  • REMINDER: photos can be uploaded via your app or via the website, polewithsteph.com. Videos can only be posted via the App on your phone or iPad (not via a web browser).

• 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 at least one of the two week challenges 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!

Hi babes! Please leave a comment below to help me welcome the new subscribers into our community! 🎉 And to all, new and old alike.. in honor of the challenge these past two weeks, do you have a favorite among headstands, forearm stands, and handstands? Read my answer & leave yours in the comments below!

WELCOME TO THE COMMUNITY:
Ayshen Chase
Tami Rubin
Stella Thurlow
Gina Caro
Linnéa Henningsen
🥳🎉😍❤️

And to the 6 of you that are currently trialing, I hope you decide to stay around and continue sharing your journey with us!

(if you're new here and I somehow missed you, please comment below to say hiiiii!)

xoxo
Coach Steph

Why is the Gym Program on the ‘Pole with Steph’ App an effective cross training program for Pole Dancers?

✨Well first, what are some of the “why’s” of cross training? Injury prevention, balanced muscle development, improved flexibility

We might want to train pole everyday, but that would likely lead to overuse injuries, which is where cross training comes in. But if pole is something you want to improve your performance in, then you want your cross training program to support that, right?

So an effective cross training program will include exercises that 1) focus on the muscles that you need to make you stronger for pole AND 2) focus on muscles that you might not specifically need for pole, but will contribute to balanced muscle development and overall improved movement patterns 💪🏼

I’ll give you some examples directly from the App's gym program:

1️⃣Dips: Often times in pole, we push into the pole while the shoulder is in extension. Focusing on the push out of the bottom of a dip is a good exercise to build muscles for this (example: bottom “pushing” arm in a cup grip air walk)

2️⃣Leg Extensions (quads): I know you are trying to rid our legs of micro bends! Say hello to this exercise!

3️⃣Drop Back Lunge (glute long bias): I could relate this to pole and flexibility, but it can also be viewed as something to balance our muscles. We do a lot of hip extension (glute short bias) work when trying to make our pole splits flatter and our backbends bendier.

4️⃣Elevated Single Leg Glute Bridge (glute short bias) (top 1/2 ROM): The role of the glutes in hip extension (backbends and back leg in splits) is 2nd to none! This drill specifically targets the muscles needed to produce hip extension using the glutes (pole example: back leg in jade)

Go to recent Instagram post to see clips of the drills mentioned above: https://www.instagram.com/p/DCg-3XzuabZ/?igsh=bjVkNDFwNWJteGhu

And before the launch of a new 12 week cycle, Tiana and I discuss changes that will continue to best support us in our pole journeys!

All members or the program are also encouraged to post videos for feedback here in the App's Community Feed!

Questions (or have a testimonial you’d like to share from using the program)? I’d love to hear from you here in the comments!

And this post would not be complete without a shoutout to the wizardry behind the Program, @Coach Tiana 🧙‍♀️

Happy Training!
Coach Steph & Coach Tiana