I. Who are you working with?
Client 1 - Sophia Carnabucci
Include before/after photo/video of (see link above for video)
★ T + L spinal flossing
★ Squat
★ Chin-up (or attempt)
★ Invert (whatever version they are closest to)
★ OLH (BM+ILH optional)
★ Feel free to include anything else you would like to track progress on (forward hinge, shoulder mobility etc.…)
II. What are their goals?
Find out their movement goals (especially concerning pole + inverting-related stuff). I can provide guidance w/ what to ask later on.
Sophia’s Movement Goals
● Strong movements look easy and fluid in floor work
● Straight leg inverts, without micro bends
● Static rotation inverts
III. What are your goals?
Based on who you’re working with and what their goals are, where do you hope to get them?
My goal for Sophia is to work on and improve her overall strength. I suggested she do the following program once or twice a week:
● Push-ups
● Pulls ups
● Rows
● Overhead Presses Single Arm
● Squats/Step Ups
I hope to encourage consistency and to practice pole once a week. At some point during our three sessions, I also want to work on the Butterfly (the wrapping of the shoulder blade) and Handspring/Ayesha/Elbow Grip.
IV. What is your hypothesis/strategy?
How do you plan to approach coaching them? What methods will you use?
I plan to begin by using CARS Full Body Routine as a warm-up and care for joints. My warm-up will deviate to other shapes such as active lunges, squats (with a neutral spine) and twists, as well as active flexibility of the back and hamstrings. Then I will go through several exercises for spinal awareness using the floor or wall as feedback. I plan to work back of the body breathing into every session as well as core activations that involve closing the ribs and more breath work holding the closed rib position (ex: isometric plank. I will repeat the technique of waist hold from the floor with foot assist in every session to reinforce form and body awareness while on the pole and inverted. I will then proceed to other techniques based on the client's goals.
For Sophia, I’d like to work on Thoracic and Lumbar Dissociation. I think this movement is challenging for her and has been limiting her strength, especially in her inverts like butterflies. I think it also may be contributing to her lower back pain. I will use the floor and wall for spine feedback as well as spinal flossing to improve her spinal awareness and control.
V. Documentation of Implementation of Strategy:
What actually happened in each session? What did you do?
Session 1 - 7/27/2022
Performed a warm-up including:
Full Body CARS
Planks with Breath
Downward dog
Lunges with Bounce
Balance hamstring stretch emphasis on ribs closing and hip hinge
T and L Spinal Flossing
Squats
Chin-ups (assisted)
Waist holds both sides
Invert chopper from standing
Outside leg hangs
Session 2 - 8/10/2022
Discussed how the body is feeling
Sophia trained this week!!! Good Job! Sophia worked on handsprings at home
Did pull-ups on the pole
Experiencing lower back tightness, heaviness and disconnectedness
Heaviness on the pole
Performed an active and passive hip opening warm-up
Kosacks, side lunges
Lunges, active with activation and twists
Active king pigeon
Squats with a neutral spine
Squats with weight, emphasis on ribs close and hip hinge
Worked on Ayesha
Took it back to basics with inverted crucifix work and then pushed the torso away from the pole
Then looked at the mechanics of pressing hips up towards the ceiling
Elbow hook detail work as well as alignment with rib closing
Homework: pull-ups, invert with press away, side Plancks modified
Session 3 - 8/27/2022
Warm Up with CARS for neck, shoulder, hips
Lunges
Hamstring stretch
Push-ups (attention to spinal and rib closing)
T&L Spinal Flossing
Squat with pole assist
Assisted pull-ups
Waist hold invert from low to the ground
Invert from standing with an emphasis on double pull up
Invert to outside leg hangs
Modified outside leg hang set up from the floor with circular pathway of leg for non dominant side
Ayesha prep and spotted Ayesha
Single arm Shoulder presses with band included shrug at the top
Sophia got her Ayesha!
How did it go? What worked? What didn't?
The sessions with Sophia went really well. From her first to her third time with me, I noticed a big improvement in overall strength and control. I think she was successful at integrating the lessons into her own training. She improved her spinal awareness and it was easier for her to find alignment for the squat and the invert. She improved spine mobility and control in her spinal flossing. Sophia also made gains with her assisted pull ups. They look stronger especially at the top/end range. What I struggled to make progress on with her was her outside leg hang on her less dominant side. I ended up taking it back down to the floor to work on the pathway of the leg (see video). I wish I noticed this earlier and was faster at working on this detail with her.
VI. Results of strategy: Share feedback from your clients. Share “after” photos/videos.
Feedback from Sophia:
“These were possibly some of the most challenging pole dance classes I’ve ever taken. It was frustrating at times as I had to really focus on details I had previously skipped over and habits that I had to let go of. But it was also extremely fulfilling. It was fascinating to tap into muscle groups that were unfamiliar to me and how the floor workouts translated onto the pole. My inverts, particularly on my dominant side, felt lighter after igniting those muscle groups on the floor. I will definitely take what I’ve learned with me in my own pole practice, especially the spinal isolations and pull-ups! I’ve never wanted a pull-up bar in my home this badly!!”
VII. Concluding findings: Explain what this case study has taught you and how it can help other people.
Working with Sophia taught me how to apply the Invert Ready program when teaching advanced techniques like the handspring. I learned how well the methods used can help improve awareness, efficiency, and control for even the most experienced pole dancer. I now feel more confident in delivering this material to an advanced set of students. I also learned that returning to fundies is very important to make progress. We can always improve our fundamental techniques.
VIII. Reflection Questions: Did you invest yourself in this process? What are you proud of in this process?
Although I still feel new to applying the Invert Ready method and teachings, I think I did my best and invested myself in this process. I am proud of how I could apply what I learned in the Invert Ready program in the context of a one-on-one session and have the student understand and connect to their bodies in ways they haven’t been introduced to before, and in just one session!
I. Who are you working with?
Client 2 - Brooke Britton
Include before/after photo/video of (see link above for video)
★ T + L spinal flossing
★ Squat
★ Chin-up (or attempt)
★ Invert (whatever version they are closest to)
★ OLH (BM+ILH optional)
★ Feel free to include anything else you would like to track progress on (forward hinge, shoulder mobility etc.…)
★ Brooke experiences right shoulder nerve pain stemming from a labrum tear, numbness also occurs
II. What are their goals?
Find out their movement goals (especially concerning pole + inverting-related stuff). I can provide guidance w/ what to ask later on.
Brooke’s Movement Goals
● More fluidity in transitions at the base and at the floor, fluidly with standing and to the floor transitions
● Moving slowly, feeling your body
● To feel strong with aerial inverts
● To feel more comfortable in advanced inverted combos
● Splits and straddle goals
● Waist hold, hip hold
● Jamilla
● Handspring
III. What are your goals?
Based on who you’re working with and what their goals are, where do you hope to get them?
My goal for Brooke, which is similar to Sophia, is to work on and improve her overall strength. I suggested she do the following program once or twice a week:
● Push-ups
● Pulls ups
● Rows
● Overhead Presses
● Neck abs
● Squats/Step Ups
I hope to encourage consistency and to practice pole once a week. At some point during our three sessions, I also want to work on the Butterfly (the wrapping of the shoulder blade) and Handspring/Ayesha/Elbow Grip.
IV. What is your hypothesis/strategy?
How do you plan to approach coaching them? What methods will you use?
I plan to begin by using CARS Full Body Routine as a warm-up and care for joints. My warm-up will deviate to other shapes such as active lunges, squats (with a neutral spine) and twists, as well as active flexibility of the back and hamstrings. Then I will go through several exercises for spinal awareness using the floor or wall as feedback. I plan to work back of the body breathing into every session as well as core activations that involve closing the ribs and more breath work holding the closed rib position (ex: isometric plank. I will repeat the technique of waist hold from the floor with foot assist in every session to reinforce form and body awareness while on the pole and inverted. I will then proceed to other techniques based on the client's goals.
For Brooke, I will also work on scapula awareness and positioning. I will do this using the row (on and off the pole) and shoulder press exercises. I will also use cues that help her lengthen the spine and widen the chest. Brooke has a tendency to round her upper back in inverts.
V. Documentation of Implementation of Strategy:
What actually happened in each session? What did you do?
Session 1 - 7/20/2022
Performed a warm-up including:
Full Body CARS
Planks with Breath
Downward dog
Lunges with Bounce
Balance hamstring stretch emphasis on ribs closing and hip hinge
T and L Spinal Flossing
Squats
Chin-ups (assisted)
Waist holds both sides
Invert chopper from standing
Outside leg hangs
Session 2 - 7/27/2022
Discussed goals for the session, how her body is feeling, most recent pole class/practice and handspring work and struggles
Performed a Warm-up including:
External Rotator Exercise with yellow Thera-band
Full Body CARS
Planks with Breath
Downward dog
Lunges with Bounce
Balance hamstring stretch emphasis on ribs closing and hip hinge
T and L Spinal Flossing
Squats
Rows with Band
Pole work included:
Pole hangs with scapular slides on both sides
Waist holds to the chopper
Waist hold with feet on blocks to elevate
Standing chopper with emphasis on performing a double pull-up
Chopper to hip hold chopper
Jamilla form and practice
Cat pounces from handstands
Session 3 - 8/3/2022
We talked about shoulder injury progress and Physical Therapy work done during the week
Warm Up
CARS
Neck, shoulder, hips
Lunges
Hamstring stretch
Push-ups (attention to spinal and rib closing)
T&L Spinal Flossing
Squat with pole assist
Assisted pull-ups
Waist hold invert from low to the ground
Invert from standing with an emphasis on double pull up
Invert to outside leg hang
Ayesha prep and spotted Ayesha
How did it go? What worked? What didn't work?
The sessions with Brooke went really well, I think. Brooke is strong and can already perform a lot of pole moves. Her challenge is hip mobility. The building of spinal and scapula awareness helped Brooke understand what her body feels like when she is in alignment to access strength from her bank and center for her inverts. Practicing the waist hold and a bent leg invert helped Brooke improve alignment and have less need for flexibility.
After rewatching Brooke’s inverts, I think the cues/methods I used for preventing rounding of her upper back didn’t work. If and when I do another session with Brooke, I will do a modified pole row through a waist hold position and use the cue of pulling the pole apart and other methods I used in the live Invert Ready get-together. The in-person session gave me a lot of wisdom in practice and will make a difference in my approach going forwards.
VI. Results of Strategy: Share feedback from your clients. Share “after” photos/videos.
Feedback from Brooke:
“I enjoyed the invert prep exercises, particularly positioning the pole just above my hip bone and wrapping my waist around the pole before attempting to invert. It allowed for a slower, more controlled inversion and my arms were less tired in holding the invert. I also liked the cueing to continue to wrap my rib cage down and in - I tend to flare my chest when I do anything in pole so this was very useful and helped me to engage my core better and make me feel more secure in holding inverted positions. The CARS were also very good for control and balance and helped me to identify sticky spots in my hips and shoulders that I need to give extra care to.”
VII. Concluding Findings: Explain what this case study has taught you and how it can help other people.
Working with Brooke has taught me how to apply the Invert Ready approach to students who are already inverting. I learned how valuable the methods used can help improve efficiency, prevent injury and improve control for experienced pole dancers. I also learned that sometimes small details can make a huge difference.
VIII. Reflection Questions: Did you invest yourself in this process? What are you proud of in this process?
Although I still feel new to applying the Invert Ready method and teachings, I think I did my best and invested myself in this process. I am proud of how I could apply what I learned in the Invert Ready program in the context of a one-on-one session and have the student understand and connect to their bodies in ways they haven’t been introduced to before, and in just one session!