StudioVeena Core Curriculum
Targeted training for, Chopper, Reverse Ayesha, Extended Butterfly, Shoulder Mount, Jade and more!
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FreeHere's free information regarding what you'll be working on during week 1 of this program! This program has been split into 4 weeks (7-day blocks). Each week…
Welcome! Today is the start of week 1, and for all tricks listed today, practice each trick twice on both side if possible. Marley Flight attendant Leg lines…
Rest day! Feel free to do the listed massages with the foam roller or use the Pole massage routine .
Are you ready to fly? Start today with the Ball core workout , then it's time to give the Flight attendant and Tuck spin 2 tries on both sides. Finish with the…
Anyone else love Synthwave music and the Eighties? I do! Today you'll start with the 80s synthwave workout , then give the Advanced star and Marley 4 tries on…
Rest day! Give those knee pits a rest and enjoy the Pole massage routine for today. Just watch my Tips for Reverse Grab , because you'll be working on this…
Today you'll begin with the Stop the micro bend routine , then give both spins Reverse grab and Tuck spin 3 tries on both sides. Finish with the Cobra stretch…
Today you'll work on all of the moves from this week! Start by warming up with the Level 1 pole strength routine , then practice the Advanced star , Marley ,…
Today is the start of week 2, where you'll focus on: Chopper Allegra Falling Star Hip flexors Straight leg lines Today, after your warm-up using the Stop the…
Active Rest! Today you'll be working on the Beginner floor routine as your warm up then watch the V invert (chopper) video and take notes if you like. If you…
Today you'll begin to work more with the Choker invert! Remember, you don't have to deadlift starting with the hips in front for a "correct" chokehold…
Rest day! While you rest, watch my Tips for Injury Care and Prevention. How was your Chopper practice yesterday? If you have a video and you'd like me to look…
Today, begin with the Active back routine , then it's time to work on Falling star and Allegra . Give each trick 4 tries on both sides. Finish with the Lying…
Today you'll get to focus on the Chokehold again. Start with the Active middle splits routine , then work on the V invert chopper 5 times on both sides, but no…
Rest day! Use the Flowmotion routine if you have time. Here's a link for the Aerial invert if you'd like to take a look at the related lessons and read the…
Today is the start of week 3, where you'll focus on: Reverse Ayesha Extended Butterfly Caterpillar Climb Aerial Inverts Handstands Core Shoulders Middle Splits…
How did the Caterpillar climb go for you yesterday? Today begin with The stands routine then work on the Reverse ayesha 3 times, trying both sides only if…
Today is a rest day! Just watch the videos listed for today and take notes if you like. Did you know you won't often use the forearm grip for the extended…
Today you'll be turning your Caterpillars into Butterflies! Start this session with the Active middle splits routine , then give the Extended butterfly and…
How did your Extended Butterflies go? Today is a rest day—use the Pole massage routine if you have time. You can also find MR (foam roller massage) tutorials…
Today will be a busy day! After warming up with The stands routine , work on either the Pole handstand or Wall handstand . Give whichever one you choose 5…
Today you'll begin with the Active middle splits routine . Then work on the Extended butterfly and Reverse ayesha , giving these 2 tries on both sides (if…
Today is the start of week 4, where you'll focus on: Iguana/Iguana mount Bow and Arrow Butterfly Invert Core Shoulders Front splits For today, begin with the…
Rest day! Watch the video and enjoy your day!
Start with the Active front splits routine , then if you have the shoulder and hamstring flexibility, feel free to try the Iguana mount if you want, but work…
Today you'll only be working on one trick. Before training, start with the Shoulder Mount Strength Routine then work on the Butterfly Invert , give this 4…
Rest day! Watch my Flexibility Hacks video and enjoy a pole massage today!
Today after the warm-up Shoulder Mount Routine , give the Iguana 2 tries on both sides (if comfortable) and the Butterfly Invert and Aerial Invert 3 tries on…
You made it! How did the program go for you? If you still need some help with tricks like Aerial Invert, try the Invert Program . If your Caterpillar is still…