Strength & Conditioning for pole

✍ Scribed by Neola Wilby

Tongue: English
Leaves: 447
Category: Library

No coin nor oath required. For personal study only.

✦ Table of Contents

Contents
Introduction
How to use this book
PART 1: THE PART WITH ALL THE THEORY
5 Reasons to Programme your Training for Pole
The Energy Systems of Pole
Pole Skills
Muscle Imbalances in Pole
Active V Passive Flexibility
Eating for Pole
PART 2: WHAT IT TAKES TO BE A POLE NINJA (Benchmarks & Exercises)
Shoulder & Back Mobility
Shoulder Flexion
Shoulder Rotation
Shoulder Extension
Shoulder Abduction & Adduction
Thoracic Rotation
The Thing About Twisted Grip
Leg & Hip Mobility
Hip Flexion
Hip Extension
Hip Abduction/Adduction
Hip Rotation
Upper & Lower Body Strength
Upper Body Pushing & Pulling
Lower Body Squatting & Hinging
Core Strength
Felxion/Extension
Lateral Flexion
Rotation
Wrists & Grip
Wrist Extension
Wrist Flexion
Ulna/Radia Deviation
Pronation/Supination
Grip Strength
Point Your Toes!
PART 3: POLE ANATOMY & POLE PROGRESSIONS
Leg Grips
Deadlifts
Isometric Holds
Pole Pulling Progressions
PART 4: HOW TO BUILD YOUR PROGRAMME
Epilogue
References

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