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 – then pivot to face right and lift and hook left leg onto the pole – left knee behind pole – extend right leg straight outwards and forwards to spin forward)
– slide down and land on floor with left leg bent and right leg straight out (right hand stretch towards tip of right foot)
– back to pole and body roll up
2) Combo #2
– corkscrew pole climb (left hand high up on pole, step on left foot, then corkscrew climb to create momentum for spin)
– move right hand above left to lift up
– slide left hand and body under right hand in front of pole
– slide back through and back to pole
– lean out from pole and stretch left hand behind (to slow down)
– slide down to splits (or jazz split in my case)
3) Combo #3
– right hook forward spin (right hand high up on pole, step on right foot, straighten and swing left leg forward, and hook right leg on the pole with knee behind. left hand is low on the pole… around waist height. this creates a forward spin)
– get off the pole by stepping down on the left foot, then using it to push off backwards into backward sunwheel (left leg is in front, next to the pole). ideally pull up to lift higher on the pole – both hands are higher on the pole
– out of sunwheel into blade
– quickly shift body weight to the other side to go into forward sunwheel (right leg is in front, next to pole)