4 Week Pole Dance Rehab & Recovery Program: Training by Kaitlyn Wetherly in TrainHeroic

Elemental Fitness WA

Gymnastics
Coach
Kaitlyn Wetherly

Pole Dancers!

This is for anyone looking into Pole Dance, started or looking to compete without knowing where to start or if you're starting to gain injuries.

Preventing injuries in any sport is paramount to continuing to train.

This program is design to help with recovery and injury prevent.

This will also be helping for active flexibility.

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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TOE POINT!
You will have better Toe Point to get those leg extensions!
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Leg Activations
Achieving frontal Splits through Active Flexibility. Rather then pulling or yanking this concentrate on activating the muscles & Ensuring that they are looked after!
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Wrist Injury Prevention
Pole Dancers use their grip & wrists a lot, this is aimed to prevent that ensuring you are able to continue your Pole Fitness Journey! Wrist Injuries can be a serious problem if not looked after. You need your hands & wrists for everyday living as well. This program will help with if wrists start niggling to become an issue
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Wrist Prehab Drills

A1

Wrist Band Rotations

6 x 1:00

A2

Forearm Strech

4 x 1:00

A3

Kneeling Forward Wrist Extension

3 x 1:00

A4

Hand Lift

6 x 1:00

A5

DB Reverse Wrist Curl

6 x 12

A6

DB Wrist Curl

6 x 12

A7

DB Wrist Hammer Curls

3 x 12

A8

DB Forearm Rotation

6 x 12

Monday
Toe Point Drills

A1

Foam Roll

2 x 5:00

A2

Pen-Penny Drill

6 x 0:30

A3

Calf Stretch

6 x 1:00

A4

Band Resisted Toe Point

6 x 1:00

A5

Band Resisted Hip Dorsiflexion

6 x 1:00

Tuesday
Wrist Prehab Drills

A1

Wrist Band Rotations

6 x 1:00

A2

Forearm Strech

4 x 1:00

A3

Kneeling Forward Wrist Extension

3 x 1:00

A4

Hand Lift

6 x 1:00

A5

DB Reverse Wrist Curl

6 x 12

A6

DB Wrist Curl

6 x 12

A7

DB Wrist Hammer Curls

3 x 12

A8

DB Forearm Rotation

6 x 12

Wednesday
Toe Point Drills

A1

Foam Roll

2 x 5:00

A2

Pen-Penny Drill

6 x 0:30

A3

Calf Stretch

6 x 1:00

A4

Band Resisted Toe Point

6 x 1:00

A5

Band Resisted Hip Dorsiflexion

6 x 1:00

Thursday
Leg Active Flexibility

A1

Foam roll Quads & Hip Flexors

2 x 5:00

A2

Foam Roll

4 x 5:00

A3

Banded Hip Flexion

6 x 1:00

A4

Banded Hip Extension

4 x 1:00

A5

Band Resisted Hip Abduction

4 x 1:00

A6

Side Plank with Banded Clamshell (Dynamic)

4 x 100

B1

Pike Leg Lifts

3 x 0:30

B2

Yoga Block Leg Lifts

4 x 0:30

B3

Frontal leg lift

4 x 0:30

B4

Front Split Slides

6 x 0:45

B5

Hip Extension Glute Isolation

6 x 1:00

B6

Fire Hydrant

4 x 1:00

C1

Stability Ball Wall Hold

4 x 0:45

C2

Stability Ball Adductor squeeze with knee flex

C3

Stability Ball adductor squeeze hip lift

3 x 1:00

C4

Straddle hip rotations

3 x 1:00

Friday
Stretch Recovery Session

A1

Calf Stretch

4 x 0:45 @ 0:20

A2

Chest Stretch

3 x 0:45 @ 0:20

A3

Quad Stretch

4 x 0:45 @ 0:20

A4

Knee Hug

4 x 0:45 @ 0:20

A5

Forearm Strech

3 x 0:45 @ 0:20

A6

Hamstring Stretches

3 x 0:45 @ 0:20

A7

Abdominal Stretch

3 x 0:45 @ 0:20

A8

Lumbar Spine Rotation

4 x 0:45 @ 0:20

A9

Child's Pose

3 x 0:45 @ 0:20

Coach
coach-avatar Kaitlyn Wetherly

Focusing on - Mental Health Mindset - Pole Strength & Conditioning - Glute Growth & Abdominal Control - General Health & Fitness

4 Week Pole Dance Rehab & Recovery Program