- Aerial Twisted Grip Handspring
- Twisted Grip Deadlift
- Full Cocoon
- Splits on the pole
- Spin pole
- Dork side
- Flexible shoulders!
- Flat front splits on both sides
- Flatter middle split
- Flat Pancake
- Comfortable chest to wall Bridge
- Chest stand
- Superman bridge pole hold
- Scorpion Pose
- Standing splits
- Handstand Deadlift
- Freestanding Handstands
- Getting into Elbow stand without a wall
- Do instructor training
In more words
I feel a little stumped with my pole training. Every trick I didn’t nail requires either requires a great deal of strength or flexibility. So I feel that in the meantime I need to revisit the things that I already know, smooth them out, connect them together in longer combos and use them on spin pole.
I feel like I need more dancing, playing with the tricks I know, coming up with routines or parts of routines to the growing collection of songs that I have. I want to do a floorwork of the day, and work an easy floor move\transition at home every day, expand my transitionary and explore movement in general.
I also need to be more pro-active with my flexibility training. I’m not sure how my back is going to love an additional training each week, but surely I can do more with my leg flexibility, not to mention my shoulders .
So bubble butt routine should be back, along with outer hip work and hip flexors flexibility, plus some shoulder work from Fit & Bendy’s new Shoulder School DVD. More home pole and adding home handstand practice.