While the title of this post suggests illicit material, I assure you: it’s simply mechanical. Ron got the permanent pole up in the living room! It came to 10 feet total, so once I can get to the top of it in a climb, that means I hit Level 3 (yellow garter) baby! I’ve been practicing a little bit here and there when I have the time.
I’ve learned (through trial, error, and a good bit of aches and pains in my arms) that a long, proper warm up is absolutely key to a successful pole practice session. Here’s what I’ve been doing to warm up:
-30 jumping jacks, 30 butt-kick runs, 30 high knees, 30 “jump ropes”; shoulder rolls and stretches followed by rib cage and hip circles; abs on the ground: 20 mountain climbers and 10 plank jump-ins; sexy stripper push-ups (booty in the air encouraged!); Speed bumps; abs on the pole: lay on your back with the pole right up to your neck. Grab the pole in a baseball grip, squeeze abs, lift your legs off the floor, go into the splits, touch your toes behind your head onto the floor, bring legs back up and together and slowly lower them to the floor. 10 each side; outer and inner rotator cuff strengtheners using an exercise band tied to the pole. Then you’re ready for dancing!
It is a little bit long, but I’ve found it ensures a distinct lack of pain in your joints (namely your shoulders.) Definitely worth it. Once I get started, I add some pole sits in pike (legs straight out) and last time I was able to let go of the pole with my hands and hold the pike. Means those inner thighs and abs are getting stronger. I also do some pole pull ups standing and sitting. I’m working up to a pole sit up from a sitting position in the side split position. It looks pretty awesome when done correctly. I can’t do it yet, but I know it looks awesome because Melanie always does it in class.
I’m also trying to dream up the perfect playlist for pole. The music needs to be energetically paced with a sexy beat, at least in my opinion. My favorite song so far for pole is “Sail” by Awol Nation. It’s just slow enough to be really sexy, but with enough high points to fit in some nicely timed moves.
That’s my inane update for now. Look for more information and pictures once the Pole Installation Party has happened!