Category Archives: PDS

pole private

Posted on April 14, 2012 by e

Conditioning: – pole pull-ups x 4 x 2 (different hand on top) – eagle x 3 x 2 (on both sides) Technique: 1) Shoulder mount x 5: Lift chest, think about going into tuck first before lifting legs up, REALLY … Continue reading →

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Pole practice

Posted on April 10, 2012 by e

ballet warm-up conditioning: – front and side planks, reverse plank (30s each) – lift legs and back but with paddling legs/feet (45s) – ‘dish’ pose but with paddling legs / feet (45s) – legs perpendicular to the floor, reach out … Continue reading →

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L5 class

Posted on December 7, 2011 by e

No conditioning. Technique: 1) Handstand 4 (ie. inside angel into split handstand), and spin out (grip pole with inside hand, swing outside leg backwards and push off with outer hand) – i was falling/ sliding down a lot with my … Continue reading →

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L5 class

Posted on November 23, 2011 by e

Note: was late and missed warm up (severe delays on Victoria line), had to leave early for a work conference call (8.30pm) No conditioning. Technique: 1) mermaid into thigh hold x 2: i did this a couple of times… I … Continue reading →

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L5 class

Posted on November 16, 2011 by e

Pole (PDS) L5 :  16 november 2011 Hip hop warm up, no conditioning. Technique: 1) butterfly, plank, inside angel x 4; x 2 with a climb at the start: I didn’t feel super solid with my butterfly, but was better … Continue reading →

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L5 class (post spin class!)

Posted on August 3, 2011 by e

Warm-up: 1) Light warm up with pole, similar to pole spin (shoulder stretches, side bows, pencil grip warm up, lunges and hips warm up) + additional leg lunges, triangle yoga poses Technique: 1) Knee hold – i had 3 turns … Continue reading →

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PDS pole spin class

Posted on August 3, 2011 by e

Light warm up with pole (shoulder stretches, side bows, pencil grip warm up, lunges and hips warm up) 1) Combo #1 – left hook forward spin (right hand up on the pole, step on right foot – facing left – … Continue reading →

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L5 class with EG

Posted on July 27, 2011 by e

Conditioning: 1) straight arm front pull-ups (x4 x2 (ie. once on each side)) 2) leg tucks with australian shoulder-mount grip (x3 x2 (ie. once on each side)) 3) undergrip with blade into matrix lift (x4 x 4 (ie. twice on … Continue reading →

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L5 course, class #3

Posted on July 13, 2011 by e

  Conditioning: 1) eagle (hold for 4 counts), then bring outside leg to the pole (like sideways V) without leg touching the pole, then bring top / outside leg to join inside leg. repeated 3x (twice on good side, once … Continue reading →

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pole ace

Posted on July 8, 2011 by e

had class with Nicky S worked on: 1) pencil mount – never managed to get up, but got closer to doing so through trying to tuck into pencil 2) archer – managed to get it, although worked very near the … Continue reading →

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