Name: Playbook - Danielle Gray - Pole Activation
Uploaded: 2023-11-26T05:05:39.160Z
Duration: 20 min
Description: Pole Activation

After warming up, perform these exercises to properly activate your muscles and acclimate yourself to the pole.

Stand on one side of the pole with your outside arm high. Lift off of the floor without jumping and pull from your back and biceps. Avoid making your traps the primary mover. Control up and down. Repeat on other side. Reps are per side.

Modification:
• Jump up & lower down negatives

Pole Side Pull Ups

Stand on one side of the pole with your outside arm high. The lower the hands on the pole, the easier to invert. Lift and tuck your knees to your chest while simultaneously leaning back and lifting tour hips. Your arms should be straight once you’ve fully leaned back. 

Straddle and straighten your legs while pointing your toes. Gently lower back down. Repeat on other side. Reps are per side. 

Modification:
• Lift and tuck your knees to your chest

Pole Inverts

With one hand high, and the lower hand’s forearm firm across the pole in front of your face, place the shin of your same side slightly crossed along the pole in front of you. Lift your other leg and place it on the front side of the pole to squeeze your legs together. Keep your toes pointed. Then come down gracefully.

Perform the number of reps on each side.