If you’re just starting out with aerials or pole, it’s likely you’ve already recognized that the amount of strength required to make it look effortless is significant! You need a strong core, athletic back and beast arms to ensure clean & safe skills. Inadequate strength is a recipe for injury - and setbacks are costly in this sport.

Well, don’t worry! ACRO’s got you covered! We (Angie, Sarah S & David) have put together a 6-week strengthening program designed to get you started at home. We have included a schedule, instructions, and exercise descriptions with pictures so that you can get the most out of the program. The only equipment required is you & some resistance bands.

You know yourself better than we do (yup, even if you’ve been to the clinic) so listen to your body and modify as needed. We recommend this introductory program for beginners, but also for more seasoned athletes too. (Even strong athletes can benefit from a little foundational conditioning.) The goal is to build strength effectively and ensure the best technique (which in the long run means better gains).

“As this program is not individually tailored, stop and contact your physician/PT if you experience pain at any time. You know yourself best - modify when necessary!”

— Every fitness & medical professional that has ever provided advice online

We get a lot of questions and requests for advice about how to get started and/or how to get stronger with aerials. We wanted to provide this resource, free of charge (no strings attached), to help empower your training. We know from experience that there is no better feeling than when you have the knowledge and strength to progress in your sport!

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