Pole Prep Strength PPL

A push/pull/leg split with core work added to each day, aimed at building the foundational strength needed to prepare for pole work. Ranges are included for all exercises to go at your own comfort level. In order to progress through each week, add on to your weight or reps from the previous week. The 7th day will incorporate stretches to help you relax, recover, and increase your flexibility and range of motion.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Decline Sit Up (Weighted)

Plank

Push

Dumbbell Row

Romanian Deadlift (Dumbbell)

Chest Supported Reverse Fly (Dumbbell)

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

Hollow Hold

Bench Supported Leg Raise

Pull

Goblet Squat

Reverse Lunge (Dumbbell)

Hip Thrust (Dumbbell)

Standing Calf Raise

Side Plank

Russian Twist (Dumbbell)

Legs

Cat Cow Stretch

Shoulder Rolls

Neck CARs (Controlled Articular Rotations)

Thread The Needle

Chest Opener

Overhead Tricep Stretch

Wall Angels

Shoulder CARs (Controlled Articular Rotation)

90/90 Hip Stretch

Hip Flexor Stretch

Seated Forward Fold

Frog Stretch

Supine Spinal Twist Stretch

Child's Pose

Standing Side Bend Stretch

Wrist Flexor Stretch

Wrist Extensor Stretch

Stretch

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