I do a mobility warm up , so no static stretching for 10-15 min. I add some body weight strength moves & pole strength moves. I am 55 so it takes my joints a bit to warm up

for the last part it's really hard to get the weight out of my hands.  I am close to a passive front split but no where close to a passive middle split.  Is this strength issue or both strength & flexibility. 

I’ve been dancing to “Keep it High” Nikka Costa , radio on Spotify

Do you have you belly / chest on the pole ?

Stephanie Tallant Vanessa would more push from the shoulder in the lower arm be helpful?

I find your knowledge base vast. Your instruction is consise and on point. I find the skills presented attainable. I enjoy the weekly challenges which are helpful to keep me on track. Done Stephanie Tallant .