Name: Playbook - Kiana Ng - Pole 3
Uploaded: 2024-04-26T12:40:06.164Z
Duration: 45 min
Description: Pole 3

Tips:

• The video shows different hand positioning for variation. For this workout, do the last variation shown.

Supine Rows

Tips:

• Keep hips lifted as you pull

• Bottom hand is pointing towards pole

Side Plank Pulls

Side Crunches

Pole 3 Set 1

Tips:

• To modify, keep heels on ground or lift hips, then lift one leg, lower it & switch to lift the other leg, then lower leg & hips down to repeat

• To modify, start with hands lower (the higher you start, the harder it is)

• Keep shoulders down back when lifting

• Do both sides (switch which hand is on top)

Pole Straddle Pull Ups

Tips:

• Hips stay in front of pole when lifting

• Pole locked in bicep/arm pit (squeeze to maintain grip)

• Inside elbow is shoulder height

• Outside hand above inside hand

• To modify, lift one leg at a time or do tuck leg lifts

Bicep Grip Straddle Leg Lifts

Superman Rockers

Pole 3 Set 2

Tips:

• Focus on elevating and depressing the shoulder blades

Pole 3

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