STRENGTH & CONDITIONING
HOLLOW BODY HOLD
The Hollow Body Hold is an essential bodyweight exercise which you can incorporate into your own training programme.
This is one of my absolute favourite off the pole conditioning exercises and can be performed in a range of ways. I've provided some variations from beginner, intermediate to advance, so see which one works best for you
Glute raises or gluteal activation in the end range are a great floor-based exercise to help you improve an active split position in the air. This can help you take a good split to a great split!
OFF THE POLE
Whether you choose to dance in bare feet or heels, building strength in our calves is super important and beneficial in helping us absorb impact, increasing balance, stabilising our feet and ankles, increasing knee joint stability and preventing injury (whew!).
Whether you choose to dance in heels or not, it's so important to strengthen and condition our ankles. Your ankle is a hinge joint which supports our entire body weight and helps us stay balanced and stabled, so understandably we want to ensure they're up to task!
HOLLOW BODY HOLD TO SHOULDER STAND
This is a great extension exercise from the hollow body position helping develop its functionality for Aerial. Working on lifting into three key positions; tuck, plow and straddle shoulder stand.
ANKLE STRENGTHENING WITH HEELS
Now you've completed your ankle strengthening with bare feet, it's time to strap on our heels and give these additional strengthening exercises a go.
HIP ABDUCTION WITH LEG LIFT
This mini lesson focuses on adductor (inner thigh) flexibility and glute strength, and is one of my go to exercises to help with both of these.
These are my go-to conditioning move when I'm training as they cross train a range of key areas. Perfect for firing up and building eccentric and concentric strength in your abdominals, as well as working on active straddle flexibility as we are moving between internal and external hip rotation.