Aerial Silks Drill (pencil)

Here is a great warm up drill sequence you can do even on your low home rig. Feel free to double wrap your wrists so you can focus on your core body instead of being distracted by grip strength. It is a long sequence, so feel free to take a break halfway through.
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With a pole in each hand, invert into a pencil hold. Make sure you are in line between the fabrics from head to toes. Do 2 rounds of each:
1. Legs together - hollow body rounding through the spine but not much pike in the hips, pencil, arch body leading with squeezing the upper arms behind your upper back.
2. Deeper - Pike so your legs are parallel to the ground, move through pencil and arch with your legs apart. Press your thighs against the poles above your hands to create leverage to open into the pose. Make sure to use your upper arms and back. Do not sink into your lower back. This is an active mobility exercise.
3. Add your splits - Pike again and keep one leg in pike as you move the other leg up through pencil to hip extension behind you and arch your back. Keep reaching the front leg into pike and really reach the back leg into hip extension. Use the core body the same way you did in the previous 2 exercises.
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Enjoy, ask your body questions, and listen to the answers.
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[@sumayashakir]

This is awesome

[@theloopvvitch]

You have the best exercises and you are very sweet Kerri!

[@KerriKresinski]

Thanks for saying that. I am so glad my videos are helping you and you are enjoying them! Keep up the good work!