Week 3 - Gemini or Outside Leg Hang

All levels are welcome to use this plan as I'll have options for everyone in the Gemini tutorial. However, regardless of your level and even if you can't do a Gemini yet, you can get started on your journey to Gemini by working on the stretches and strength moves in this plan!

Things you'll need:

• A pole
• Foam roller
• A yoga strap (if modifications are needed during stretches)

If you can already do a Gemini/Outside leg hang, give these exercises and stretches a try to see improvement in your Gemini pose!

As always, if you have any questions, feel free to leave a comment on any tutorial and I'll get back to you ASAP!

Here's your plan for the week:

Veena's tips for Invert to Gemini Watch for tips on making your invert to Gemini flow.

Gemini For beginner and intermediate dancers Outside leg hang 3 times this week. At least 3 attempts each side but no more than 10 attempts total.

Side climb For intermediate dancers Work on this climb 3 times this week. At least 3 attempts each side but no more than 10 attempts total.

Gemini climb For intermediate dancers Work on this climb 2 times this week. At least 2 attempts each side but no more than 10 attempts total.

Gemini to reverse poisson For advanced dancers Work on this 3 times this week. At least 3 attempts each side but no more than 10. Only do both sides if you feel secure.

Cherry ribbon For advanced dancers Work on this 3 times this week. At least 3 attempts each side but no more than 10. Only do both sides if you feel secure.

The shuffle For advanced dancers Work on this 2 times this week. At least 2 attempts but no more than 10.

Flexy Gemini to twisted dismount For advanced dancers Work on this 1 time this week. At least 2 attempts each side but no more than 10. Only do both sides if you feel secure.

All levels do each exercise 3 times this week. All levels do each stretch 2 times this week.

Leg hook crunch 2 sets, 10-20 reps, each side

Hip external rotations 3 sets, 12-30 reps, each side

Abductor massage Massage 30 seconds or more

Lying outer thigh stretch Hold for 30 seconds or do resistance stretching for 8 reps

Diamond stretch Hold for 30 seconds or do resistance stretching for 8 reps

Pigeon Hold 15 seconds or do resistance stretching for 4 reps