This tutorial by Dakota Fox provides you some strengthening exercises you can do using your pole. These exercises are recommended for the beginner and intermediate level. Try to do between 2 or 3 sets of 5 to 15 repetitions. Mix and match is totally allowed, but please: Know your limits, as safety remains first! The video contains the Oblique Crunch, the Pole Push Up, the Pole Squat, two versions of the Grounded Invert Prep Crunch, two versions of the Seated Shoulder Mount Prep, several kinds of the Pole Hold and the invert Prep Hold, the Pole Climb Squat and the aerial version of this exercise, the Split aka Bracket Grip, the Split Grip and the Pole Climber.
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