Name: Playbook - Kiana Ng - Pole 5
Uploaded: 2024-04-26T12:40:06.175Z
Duration: 25 min
Description: Pole 5

This workout includes shoulder mount specific conditioning.

Tips:

• Pull legs overhead and lift low back only off ground
• Pull on pole when lifting

Supine Shoulder Mount Leg Lifts

Tips:

• Shoot hips and legs up to ceiling when lifting & pull on pole at same time

Supine Shoulder Mount Candlesticks

Tips:

• Start with elbows above shoulders at 90 degrees, wrists elbow level
• Core engaged

Tips:

• Lower shoulders to knee height
• Pull on pole when lifting knee
• Keep hips lifting to knee height
• Core engaged

Tips:

• Pull on pole and lift with core to lift hips off ground

Tips:

• Before lifting, engage core and lift knee
• Avoid jumping - pull with arms and lift with core to get up