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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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Tag Archives: inverted pike
Pole spin practice
Warm up: with the girls Conditioning: 1) Windscreen wiper x 5 (each is left and right) x 2 (i.e. both sides) 2) Hooked-leg sideways stretch and lift x 10 x 2 (i.e. both sides) Technique: 1) TG shoulder mount x … Continue reading
Posted in Spin, Splash, Weaker / other side
Tagged Archer, inverted pike, knee hold, pencil mount, shouder mount, superman
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Pole practice
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
Posted in Own training, PDS, Static
Tagged ballerina, cat ripple, half flag, hangback into pencil, inverted pike, knee hold, mermaid, pencil mount, Shoulder mount, Split dismount, superman, thigh hold
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Pole spin valentine’s day
Warm-up: was late (as usual) to class Technique: 1) Pencil: 1a) tried pencil mount x 6: most times i managed to get my bum to the pole. a couple of times, i even started raising my legs (in a straddle), … Continue reading
Posted in Spin, Splash, Weaker / other side
Tagged bullet spin, hangback into pencil, inverted pike, Pencil, pencil mount, shoulder mount (TG)
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Spin pole practice class
Technique: 1) superman x 3 x 2 (3x on each side): struggled to do this, even on my better side. the callus on my right was in the process of being torn off, so I didn’t put too much strain … Continue reading
First class of 2012 – spin at Splash
I had taken 3 weeks off pole since mid December, so I was really nervous about starting again, and was almost tempted to bail, especially since there was some pressure at work. Technique and moves I revised (all on the … Continue reading
Posted in Spin, Splash, Weaker / other side
Tagged advanced L5, butterfly, caterpillar, eagle, hello boys, inside angel, inverted pike, outside angel, Shoulder mount, spin, superman
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