Lately at the pole we’ve been doing some fun exercises with elastic bands, the ones made for supporting while doing chins for example – if you haven’t got access to one here’s where you can plance an order at GYMGROSSISTEN. There are different colors of the elastics for different resistance, choose yours.
So here are two videos, preparing you for iron-x and shouldermount with your legs straight out.
A tip is to do the workout with a friend so you can help eachother with the elastic while you get up on the pole and remind of the technique.
Do it for as many times your muscles bother, and then two more. :-)