Regardless if I'm doing a pole, flexibility, or gym session, I love to spend a quick 3-5 minutes of my fav 3 core stabilization exercises that I talk through in the attached video. Our core is involved in EVERYTHING, so for me personally, this feels really good to do before any type of movement. If I'm doing gym afterwards, I'll normally dive right into the workout and do a round of light weight before each superset to warm up the exact muscles I'm about to use.

If I'm doing pole, it's totally depending on what I plan to do.. if it's something that I'm very comfortable, I'll do a quick 3ish minutes of standing dynamic shoulder & wrist drills + 3-5 minutes lunging sequence for hammies, inner thighs, and hips. If I'm doing something very intense for my body, I will take 30 or even 45 minutes to prepare with active flexibility drills.

If I'm doing just flexibility, I'll spend at least 15-20 minutes on those 3 core stabilization exercises (or variations of them) and then go from there.

hahaha your warm ups 🫣 cracking up over here Vanessa!! Thank you always for sharing (even if you know it's going to make me cry just a little) LOL

Thank you for sharing ailessia@hotmail.com!!

Thanks for sharing this Lenka SAMUELY!! Oh I love this idea!! Are you thinking like a live class via zoom or a prerecorded class? If I were to do this, do you have any requests on the move or focus of the class and how long the class should be, 1 hour?

Vanessa hahah with how protective I am and with how much I care about all my pole babes out there, I should probably add a safety paragraph for a fireman spin 🤣

Susan Papp Mlodzienski lolol 😂 have you tried it before by chance? Are you comfortable with reiko mount?

Yes I think it's a great sequence to do after leg day! Like you said, at least get started. If you're unable to maintain the engagement as you get into the latter deeper stretches because your legs are already tired, maybe you can go through 2 rounds of the less intense stretches. Make sense?

Hi beautiful! Do you not have access or do you have access and it's not loading?

Omg YAYYYY 👏🏼👏🏼👏🏼

Yasss so stoked on this!!