Savannah Welna Nutrition & Fitness

Savannah Welna Nutrition & Fitness Nutritionist, aerialist, performer in North Idaho. Masters Human Nutrition and Functional Medicine student.

08/04/2026

Personal for me, may not be relevant to you, just an example:

1. 3 sets of hand over hand climbs 1-2 x per week (on pole), different days
2. Weighted pull ups on the pull up bar 3-4 sets per week (off pole)
3. Creatine is relevant to this type of movement. It improves movements like this as well as deadlifts, handsprings, etc
4. Not getting injured. Key.
5. Straddle leg lifts- to be honest, I do a lot of straight leg straddle work as part of pole warm ups. I don't see why an isometric hold couldn't be beneficial and I could add those if I feel bottlenecked. I tend to find that once a height gets less demanding on my upper body, the legs tend to follow. That might not be true for the next person. A lot of people find that leg lift and hold difficult.

Measure your own bottlenecks, reassess to make sure strategies are working. I think a lot of people don't share specifically what they are doing because they know it may not be applicable for the person watching, but I think sharing examples is helpful.

I hope to bring you another progress update in 6 months with less floppy legs. Though maybe I'll record when I'm not as tired and see if we can achieve that. Pole height 14 ft.

07/31/2026

If you're having a hard time tapping into that hip flexor flexibility in the air, strength train the position on the ground. (Let me know if you want a separate video on that). Until my hip flexors started becoming very strong and flexible in an extended range, I got stuck in the shape because it required so much from my back.

If I'm not able to get the pole into my armpit at the very beginning, I find that I won't find the extended shape.

If you grip too low and try to extend the leg, it will pull your torso with it, and you might find that your top hand slides off.

07/10/2026

I also feel that straight leg landmine Romanian deadlifts have been helpful for happy hamstrings. Fusion of flexibility and resistance training is key for those who have little time to train (me!).

06/30/2026

Tips and tricks for cocoon that I have learned along the way. Starting out, I made this way harder than it needed to be. Having a secure leg hang and allowing that other leg to drop away from the pole makes this so much easier. Your leg isn't going to want to move away from the pole if your body doesn't feel secure. It will be very reluctant.

When I first was training this trick many years ago, I always tried to reach directly overhead. I'm not saying it's impossible, but it did make it more difficult for me.

Being able to straighten the leg is dependent on hip flexor flexibility just as much as it is back. The more active upper back flexibility you have, the safer and easier this is.

06/02/2026

Another hot tip for nailing a trick you've been trying to get. Seriously, that was the most beautiful Anastasia I've ever done in my life...ever. Its gorgeous. Also that grippy suit was so expensive. 😅 If I wasn't too busy laughing at myself, I'd be sad. Also five years ago I'd immediately delete this but my 30s have rewired me. What was it.. like five videos ago where I had my pants on backward?

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