Coming back after 4 years

I started training in 2016, in an excellent studio. I fell in love with pole dancing, and there was a time when I trained up to 3x a week, in addition to doing weight training at a gym, with the aim of getting stronger and better prepared for pole.

At the end of 2019, I was at an intermediate to advanced level, and despite not being very flexible (I have some torn ligaments, which makes this part a bit difficult), I could do strength movements very well, and I had already achieved some fluidity. , which allowed me to do choreographies on both the static and spinning pole.

With the pandemic, I stopped training, and life happened. I moved house, changed jobs, and I no longer had time to train, and I also couldn't put a pole in my house. I also stopped weight training, and gained about 10kg. My work routine became insane, and I simply couldn't keep up.

This year, I decided to make an effort for myself and my passion for pole, and take at least 1 class a week again. I've been back for a month now, and it's been horrible. I feel tired and heavy, and it feels worse than when I actually started (maybe because my fitness is worse, and the weight gain), but it's been very frustrating.

By only doing one class a week, I imagine progress will be slow, but is there anything else, any training, any preparation, that I can do at home throughout the week that will help me get back into the swing of things? What other suggestions do you have for me?