Intermediate Level 3: Day 13

Duration: 00:31:44

Today you'll revisit the Caterpillar and Genie, practicing these several times each. Those who are doing the spinning version, you will be working on static pole for both Caterpillar and Genie for now.

Pro tip: I'd like you to remember that tacky skin is the key to secure grip on the pole. If a warm up isn't enough to create tacky skin, here are some things you can do:

Do the warm up again
Select a different warm up here
Use grip aid (antiperspirant for sweat and moisture creating for dry skin)
Use a pole wrap
Wear sticky leggings

It's not cheating to create a safer condition for your grip!

Allow the videos to play in order and follow along. Feel free to pause anytime you need to.

Below is a list of direct links to each full length tutorial you worked on in today's session. Remember you only need to click on these if you'd like more help or information.

30-day Caterpillar program
Hard core warm up
Caterpillar
Genie
Combo ST Reverse chair-chair
Combo ST Carousel-chair-back hook
Forearm flexor stretch
Standing pike stretch
Calf stretch
Pigeon

Intermediate Level 3: Day 13

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