Session Seven: Second Self Directed Session

Second self directed session: 

Design of session:

Warm up:

Cardiovascular warm-up 

1.     Run up and down the stairs

2.      10x push ups (either on knees or on toes)

3.     10x star jumps  

Stretches

1.     Wrist rotatory stretches 

2.     Wrist flextion stretches

3.     Wrist extension stretches

4.     Shoulder stretches

5.     Chest stretches 

Below are two videos from the first session:

Video one: Back Hook Spin:

Learning the back hook spin (Frieden, 2014): 

1.     Step with the outside leg and pivot lifting the inside leg. 

2.     Turn your body towards the pole. 

3.     Once you’re facing the pole you should grip the pole with your other hand at the level of your jaw. The hand should be well wrapped around the pole and the elbow bent out towards the side. 

4.     The inside leg will wrap around the pole behind the knee. It is good to think about lifting your foot as if you wanted to touch your heel with your bottom.

5.     As soon as you take off tilt your head and chest to the back and push your pelvis forward.

Reflection:

I felt like I was getting stronger which is helping me with my grip which is also helping me with my momentum around the pole.  I was still getting a lot of bruises from pole dancing.  I have noticed from the first week that my body is staying higher on the pole and are now able to spin for longer periods of time.  I still need to work on kicking my heels up towards my bottom.