Name: Playbook - Kiana Ng - Pole 1
Uploaded: 2024-03-30T15:07:39.778Z
Duration: 20 min
Description: Pole 1

Tips:

• The video shows different hand positioning for variation

Assisted Pull-Ups

Tips:

• Can use ankle weights

• Can do in tuck for decreased difficulty

Supine Straddle Pulses

Tips:

• Hold onto weights or bar/pole

• Hips and lower back should not touch the ground in between reps

Straddle To Candlestick

Hollow Hold

Pole 1 Set 1

Tips:

• For decreased difficulty, walk hands further away from wall and raise hips higher (so your feet will go higher up the wall). The goal with this exercise is to lift your legs only to shoulder height so that your body stays horizontal.

Plank Wall Step Ups

Tips:

• Try to tap the ground with your hip

• Can do any of the variations shown in the video. The second variation is easier.

Side Plank Hip Dips

Tips:

• Lift hips as high as possible

• Lift chest and make sure that you’re not dumping into your shoulders

Pole 1

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