The 15 Minute Beginner Poi Workout
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- Опубліковано 2 лип 2024
- Work to improve your poi spinning and build fundamental skills with my 15 minute beginner poi workout! Here I've worked up a set of drills that can be done for 15 minutes a day that will improve your skills and set up techniques that will be helpful to you down the road! Consider this my ultimate beginner poi lesson! Below I've got a full checklist for every part of this workout--hope it helps make your flow journey more manageable as you start on it!
Want to learn the basics of poi in a structured course? Check out my Introduction to Poi course and get 50% off when you use the code "workout15" at learn.drexfactor.com/p/introd...
There's a version of the workout that you can follow along with in real time--it's available as an extra to my supporters on Patreon! Sign up at / drexfactorpoi
The full workout:
1. Timing and Direction
- Extensions
* 8x reps Together Same both directions
* 8x reps Together Opposite both directions
* 8x reps Split Opposites both directions
* 8x reps Split Same both directions
- Pendulums
* 8x reps Together Same both directions
* 8x reps Together Opposite both directions
* 8x reps Split Opposites both directions
* 8x reps Split Same both directions
2. Footwork
- Forward pivots
* 4x to stage left
* 4x to stage right
- Backward pivots
* 4x to stage left
* 4x to stage right
- Forward pivot to backward pivot
* 4x to stage left
* 4x to stage right
- Chaines step
* 2x to stage left
* 2x to stage right
- Waistwraps
* 4x forward on the right, reverse on the left
* 4x forward on the left, reverse on the right
* 4x complete turns left
* 4x complete turns right
3. Stalls
- Timing and direction transitions
* 4x each hand each stall starting Tog/Same CW
* 4x each hand each stall starting Tog/Same CCW
- Up and Down stalls
* 8x each stall Tog/Same
* 8x each stall Tog/Opp
* 8x each stall Split/Opp
* 8x each stall Split/Same
- Stall Box
* 4x CCW around stall box each hand
* 4x CW around stall box each hand
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New to poi? Check out my 9-video beginner series: • Beginner Poi Tutorial ...
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or Ultrapoi
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Check out my 1-minute tutorials for bit-sized snippets of poi spinning knowledge: • 1-Minute Poi Spinning ...
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A huge thank you to this month's Flow Supporters:
Alexander Vinuya
Victoria Danger Rose
Lauren Pontbriant
Brian Burg
josh bernard
LiHao Zhang
John Gruber
Clayton Burke
Daniel Popescu
Ben Reynolds
Alexey Gilman
Stephanie Raymer
Luke Wuertemberger
Phlip Purple
Jennifer Packard
JF
Suz
Aric Allen
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Graham VanBenthuysen
Lauren Pontbriant
Ray Castillo
Dawn McCrink
Jim Martin
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Iain Farrell
Graham Williams
Aaron Siladi
William David
James A Hughes
Kitsune
Mikey
Tina McDonald
Anna Gerus
Hannah Boler
Luke
Dom
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James Chavez
Christaff
rachal mercado
Liene Verzemnieks
karina
Natascha
Warren Woodriffe
Candace Sinclair
Mason
Alon Cohen
Chase kristiansen
Joshua Hux
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Gemma Moore
Alan Sam
Elizabeth Phillips
Grant Burgess
Julia Linker
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Christoph Mau
Zachary Stephens
Kathleen Griswold
Taylor
Spinsconsin
Kimmie Cherry
Jason Kupski
Russell Paac
Mindi Luke
'@whistlepunk.labs
Justin Allen
Killian LE MAITRE
Patricia Lee
Siryn
Ziege
Randall Morgan
Auron Wyse
Yvonne Harlacher
Matthew Riordan
Finn Bell
Kate Farah
jimid
Matt BenDaniel
Parmita Dalal
Lexi Nichelle
Liane Jähde
Moriah
Jeremiah Johnston
Arnica
John Middlehurst
JAK Bunny
Elizabeth Ellis
Karen Jane
Brian Huddleston
Fikret Manoglu
Sterling Bishop
geoff
Dean Ritts
Arlene Smith
Kerry Jones Photography
Chris Guerrant
Azita Saed
H
Paul Symons
Emily Simmons
Jillian Morris
Mike Corelli
Nathan Kirschman
David Diaz
Remy Olson
Ádám Bakó
Lunaris
Dan Sulfaro
Julia Wheeler
Paul Kim
Aaron Freeman
Silver
Jeremy Magno
Megan Piper
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Alex Ciminian
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Donler
Peter Lynch
Gust Wittevrongel
Alexis Krohn
Flow Mayhem
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Reverend Mojo
David - Навчання та стиль
This works for me ty this will help me so much
love this video, i have fibromyalgia and it’s such a nice warm up to stretch my back and shoulders out without being too extraneous. thank you for making these videos for beginners, you’re why i’m able to learn 🖤
Have you looked into neuroplasticity and it's ability to heal fibromyalgia and other chronic conditions? DNRS, Gupta, ANS, Dr Joe Dispenza. Blessings
yes this is exactly what I need. thank you!
So helpful - thanks a lot! My shoulders will benefit as well as my dance moves.
Drex!!! This is going to help me tremendously! Thank you!!!
It's always encouraging to see things recommended that I am doing. The detailed extent of this is great and gave me some great ideas to add to my warmups! Thanks!!
Good drills drex thank you!!
ugh ive been looking for something like this! thanks!
Amazing!! Thanks a lot!
That is a great idea Drex!
I do that (not so extensively) to warm up and it really helps. :)
Thank you, this is perfect! Though as someone who learned stalls a week ago, it went poorly and now I'm looking for boob armor. For now, I plan to add a round of doing the skills each hand by themselves until it's muscle memory.
Great one!
Excellent.
Great stuff!! Forces me to focus on weak spots I forget about..
Thanks this is exactly what I need :)
Great stuff as usual Drex. This is highly motivating for a beginner-intermediate like me to get some practice in.
Thank you!!! 😊
Omg, split time opposite pendulums is the hardest poi thing I have tried yet.
This is exactly the type of video I'm looking for. Please tell me there is an intermediate version coming next!
I have an outline drafted currently...ultimately it’ll depend on how well this video does but so far it looks promising!
Most useful beginner movement video EVRRRRR
Now that is a good warm up session
loving the mullet and no sleeves yo - thx for the always-great content
I got some pretty hard and complex choreo's down, been spinning for 4 years now. Yet I see doing this workout for a good time it will benefit my flow enormous. Very nice, looking forward to stick with this for a while. Now I consider myself a beginner again hahahaha
With flow arts you always come back to beginner from time to time ;-)
I've tried to learn Poi for a while now. But my practice have been sporadic and I think I went into tricks too soon. I can't even do all the moves in the first section of this. But now that I have found this video maybe I can start to practice more regularly and actually start improving :D
Nice video. I just started with pois a few weeks ago and needed some advice, which tricks are the best to start with. I am stuck at minute 6 in the moment, but I hope that I can do the whole workout one day. Thank you!
My orbpoi from ultra should be in the mail any day now. Thank you for your discount code Drex you rule.
Stage left and right are oriented by the audience!!!!! I am floored by how his simplistic exposition is digestible, but the video needs to be slowed down.
Hi from Argentina 🇦🇷
Suuuuuuper coool
Drex, do you have a real time run through this sequence that one could follow along to with some appropriate paced music playing in the background? Does anyone on UA-cam post follow along structured workouts for poi?
The first time I attempted to learn Poi, UA-cam didn’t exist and I learnt from a book! So this should be interesting.
Hey, my brother, gotta quick question- I just today ran across your review of the ultrapoi set and was wondering if you knew of a semi-affordable set that was more geared towards a longer battery life and brighter glow. I don't need funky blink patterns.
Much love, Juju McFly
Is there a trick to “together same?” I can do all the rest but not that one. Every time I try the balls hit each other or hit me.
Is the a dvd for WEIGHTED POI balls
👍👍👍👍
Thank You from Ukraine!💋
Omg i feel so useless. I can't even figure out how you do the first thing :( I cant keep them in the same timing & my wall plane is shit & they always tangle
I was doing this without any tools in my living room. It’s raining 🌧 and 45F
Not me thinking man’s a maniac for going that fast..
Can you slow down..??
My balls hurt. Reverse weaves are killing me
is this really beginner??? or I am just that bad?! :(