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advanced L5 aerial half-flag Archer attitude ballerina Bow & Arrow butterfly caterpillar cat ripple combos conditioning eagle Elbow stand falling angels flatline flying body spiral half flag half moon handspring (twisted grip) handstand 4 hangback hangback into pencil hello boys inside angel inverted pike inverted swan knee hold L5 lean back mermaid outside angel Pencil pencil mount plank shouder mount Shoulder mount spin Split dismount split heel star starfish superman thigh hold V-sit vivaCategories
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Monthly Archives: August 2011
Private : summer threesome
fellow polers: Jule and Lu Conditioning: 1) pull up and swing legs forward and backwards (keeping legs straight) x 5 x 2 (left and right arms above) 2) straight legs eagle, bring legs together into pike then com down x … Continue reading
Posted in Private lesson, Static
Tagged attitude, cat ripple, combos, falling angels, half moon, inverted swan, knee hold, lean back, mermaid, Pencil, Shoulder mount, Split dismount, thigh hold
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L5 class (post spin class!)
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
Posted in PDS, Static
Tagged falling angels, handspring tuck (regular grip), handstand 4, heel-shoulde hold, knee hold, L5
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PDS pole spin class
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