Sometimes I get really overwhelmed with all the different things I’m trying and wanting to train. I never know whether I should work on strength moves or flexibility, combos or go over old moves.

I’ve started to add strength training in to every workout. I only add in a small amount and really focus on the big moves I want to get.

Depending on what move it is, I try and add 3 - 5 on each side.

I wanted to give you a rough idea of types of moves, so that you can then pick and choose exercises suitable for your level. Here are some ideas to get you started.

Knee Tuck Progressions:

1: One Leg Off the Ground and Hold
2: One Knee Bent and Lift the Other
3: Full Knee Tucks - Singles
4: Full Knee Tucks - In a Row

Climb Progressions:

5: Basic Climb
6: Forearm Climb
7: Forearm Pencil from the Floor
8: Forearm Pencil from Climb
9: Split Grip Pencil from Climb

Pull-up Progressions:

10: Seated Pull-ups
11: Arms Only Pull-ups

Dynamic Pull-up Variations:

12: Pencil Spin
13: Outside Climb Over

Strength Moves:

14: Shoulder Mount Plank
15: Deadlift Prep
16: Iron X

I hope you like this video - let me know how you get on :D

Much pole love ❤️

Holly x


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