Quick Shoulder and Ab Routine

Items needed: Fit ball

This is a shoulder and core-focused routine suitable for Intermediate level pole dancers.

If you’re struggling with your Inverts, Ayesha, Shoulder mount, or Deadlifting of any kind, this routine can help.

Tips to help you get the most out of this workout:

• You’ll need a ball and a wall along with a chair, pole, or wall to hold on to.
• Experienced dancers may use this as a warm-up.
• Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead, make sure to write down how many you did so you can try to do one or two more next time.
• Make sure you’ve been cleared by your health professional before starting any exercise programs.
• Always leave a day of rest between workouts when you’re starting or just getting back into exercise.
• To build strength, use this routine 2-3 times a week for 4-8 weeks.
• If using this on it's own as a workout, run through it 2-3 times in a row.