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 3 x 2 (on both sides)
3) hang back sit ups x 4
Technique:
1) shoulder mount, mermaid, 2 cat ripples, thigh hold, splits dismount x 2
(cat ripple separately another time). Felt off centre on mermaid. Key is to keep shoulders square.
2) hang back into pencil into inverted swan x 1. Was terrified but managed one set with nat spotting me / holding my bum. Key is to move legs closer to pole (more vertically aligned) to create space for bum to slide down over hand; and to keep head straight ( back of neck to the pole, so I can get my back aligned to the pole and feel secure in pencil)
3) falling angels. Ok, still somewhat afraid but not hyper ventilating. Dismount is horrendous
4) attitude x 3 Much better than before. Need to start with lower foot higher on pole and slide down into position as hips are pushed forward. Key is to move hips forward and lean away from pole and lower foot will get into place. Knee of upper leg in line with hips
5) knee hold x 3. better then before. Managed to lean away with no support
6) lean back. Much better than before, but still need to trust bottom hand and push away
7) half moon. Much better than before. But could should really keep pushing feet down to get a nicer line. Need to improve on keeping toes pointed/ gain confidence in grip
8) butterfly. Was much better than before in terms of bing centred, feeling stable, and bending the back leg, although still need to bend it back more into attitude