#poletutorial

✨ At-Home Pole Conditioning Part 3 ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Plank Wall Walks 3x5-8 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Side Plank Hip Dips 3x10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Hollow Hold > Superman 3x10 Outfit: @auraactiv - link in bio to shop with a discount! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #poledance #pole #poledancer #polefitness #poletutorial #polesport #poledancing #athomepole #poledancetutorial #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #poledancetips #polelife #dance #poletricks #poledancersofinstagram #exoticpole #polepassion #poletips #poledancelife #poledancers #handstand #poletraining #polecombo #poleconditioning #poleworkout https://www.instagram.com/p/CpfxZQTO3vw/?igshid=NGJjMDIxMWI=

✨ At-Home Pole / Handstand Exercises for Wrist Rehab & Injury Prevention ✨ As I’m currently still healing my wrist injury, I figured this posts theme is relevant. Pole & handstands are very demanding in your wrists. It’s super important to strengthen and mobilize your wrists (and other joints) to prevent injury. Hence why I train mobility on top of my pole and handstand training days. Some exercises for you to incorporate into your next workout: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ KB Wrist Twists ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Weighted Wrist Exercises ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Finger Tip Push Ups ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Table Top Fist Rocks ➡️ Wrist CARS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions Leggings: @auraactiv - discount in bio . . . . . . . . . . #poledance #pole #poledancer #poletutorial #athomepole #poledancetutorial #poledancetips #wrists #wristmobility #poletips #handstand #poletraining #poleconditioning #poleworkout #handstandtraining #handstandconditioning #mobility https://www.instagram.com/p/CqNw5ImupDH/?igshid=NGJjMDIxMWI=

✨ Jade Progressions ✨ Fun Fact: I don’t actually practice full jade split often because it has a rep of spraining of ribs 🙃 Although, I do love the pose. Here are some progressions to help you with it: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Floor Jade ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Tuck ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Pike ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Flamingo ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Baby Jade ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Full Jade Split ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions 💃🏻 For group sessions, join me at @shepoledance! Link in bio to sign up. . . . . . . . . . . #poledance #pole #poledancer #polefitness #poletutorial #polesport #poledancing #fitness #poledancetutorial #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #poledancetips #polelife #dance #poletricks #poledancersofinstagram #exoticpole #polepassion #poletips #poledancelife #poledancers #handstand #poletraining #polecombo #pdjade #pdjadesplit https://www.instagram.com/p/CpiSlkFu2WE/?igshid=NGJjMDIxMWI=

🙂Mirror Challenge 🙃 Day 7️⃣: PENCIL - INVERTED PENCIL #pdpencil #pdinvertedpencil . Pretty leg variation from @cloud_chaser_cukigirl . Hosts: @poowlyne @helenartus @didoupole @encollowen Sponsor: @backpone.polewear . #mirrorchallenge #pdmirrorchallenge #poletutorial #polechallenge #polefitness #polefun #poledance #poletraining #poletrick #polemoves #poleshapes #polelove #polepassion #poleobsession #poledancersofinstagram #poledancemotivation #poleshapes #polerina #polesport #polecommunity #exoticpole #exoticpoleworkshop . Music: Harmony Musician: @iksonofficial (at Aarhus N) https://www.instagram.com/p/CGf6ZJkhlMY/?igshid=quj1mf4cmmmq

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Long Sit || Pole Dance Tutorial