Tangled ! This does not bode well for me 💜😂

Very much , thanks

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?