This video will explain how to use the studioveena.com Lessons. Please watch before moving on to other lessons.
Beginners, use the Pole Strength Lessons and Conditioning lessons for the first 2-4 weeks. Then move on to Pole Work. OR TRY OUR 30 DAY
This is an 8 minute, Core Strengthening Warm Up! It can be used on its own at anytime to condition the core, or as a warm up if you like. Intermediate and Advanced dancers, try using it before or after the Pole Strength Routine for a great workout!
This is a 6 minute warm up! This one will get your heart pumping! You'll see different options for all levels, please use them. If you need help with balance feel free to use the pole or a wall until you feel more stable, then try to do this without
POLE STRENGTH: Perform 8-15 reps 2-4 Sets. This is a fantastic way to shape and tone your booty and your entire lower body!!! If your short on time perform this exercise only for the lower body only, then move on to upper body. Strengthens: Glutes,
POLE STRENGTH: Perform 1 or 2 sets of 10 to 15 reps. When you can do 15 then add one more set. Another great exercise to build your lower body strength and lift your booty! Strengthens: Glutes, Quadriceps, Hamstrings
POLE STRENGTH: Perform 1-3 Sets 6-12 Reps. A great lower body exercise. This is excellent for those who would like to focus on improving leg extension, adding grace and beauty to your pole dance. Strengthens: Hip Flexors, Hamstrings, Quadriceps,
POLE STRENGTH: Perform 1-3 Sets 6-12 Reps. Beginners stay with the Pole Squat until you can perform 3 sets of 10 reps, then move on to the Single Leg variation. This Lower body strength move is more Advanced than the Pole Squat, be sure to check your
POLE STRENGTH: Perform 1-15 Reps 1-4 Sets. This is a MUST LEARN move!! Working on this strength move BEFORE moving on to any spins or inverts will be very important. Increase the level of difficulty by holding the position longer. DECREASE the level
POLE STRENGTH: Perform 8-15 Reps 1-3 Sets. In this strength exercise you will be using your pole to help you strengthen the muscles of your upper back and biceps. Strengthens: Latissimus, Posterior Deltoids, Biceps, Abdominals
POLE STRENGTH: Perform 2-4 Sets 8-15 reps. Be sure to switch sides equally. In pole dance we use our biceps and back heavily, its important to perform this opposing muscle group exercise to balance things out. Strengthens: Triceps, Pectorals,
POLE STRENGTH: Perform 1-3 Sets 8-15 Reps. This exercise is not easy! Start with as many as you can working with in your range of motion. Beginner start with the chair. Strengthens: Trapezius, Deltoids, Triceps
POLE STRENGTH: Perform 8-15 reps, 2-4 sets. Not only is this a great way to strengthen the obliques, its also perfect for working on balance and the Knee Pit Grip!
Strengthens, Obliques, Hamstrings, Adductors, Abductors, Erector Spinea
POLE STRENGTH This routine can be used once you have a good understanding of all the Pole Strength lessons. It is designed to burn fat, increase muscle stamina and improve your cardiovascular fitness! Think of a muscle pump class but done with your
TRANSITION This transition is so simple but it will provide you with some very important information. You'll see another Pole Walk lesson, later on in the lessons before you begin working on spins. Pole walking will teach you how to properly hold
TRANSITION This is an interesting variation of the Body wave, it's a great transition allowing you to take a break. Reversing the body wave can be challenging, but I'll break it down step by step. This is also a great training for the abdominals and
TRANSITION We'll take a look at turning under the arm on both the inside and outside legs, I'll also cover continuous turns (Pirouettes) around the pole. These are sometimes referred to as Quick pole turns.
TRANSITION In this video I'll cover what I call the Across Pole Turn, we'll look at turning on both the inside and outside legs, with the outside hand reaching ACROSS the body! We'll also look at switching directions with the turn! These are
FLOOR WORK This can be a challenging movement to learn, but once you understand the mechanics of the leg waves you can also use the same technique for leg waves in other pole moves, like Ayashas, Shouldermounts and so on!
FLOOR WORK When I first developed this move my goal was to do a "jade" on the floor! It was the balance that was an issue when grabbing the leg so I've provided 2 hand placements. Give yourself time and play around with the alternative leg positions
FLOOR WORK This is a simple move, but it can look super sexy and give you a chance to catch your breath and showcase your legs! When done with control it's also a nice hip flexor, quad and abdominal strengthener.
TRANSITION I'll cover 3 variations for this move, including one that does not require ANY lifting of the body! You'll also learn how to do one fan legs from one side to another. This transition is a bit more advanced then most of them. Fan Legs
This move should look familiar!! We have worked on the Pole Hold in our strength training section. This is a very important move to understand, it will protect you from injury and help you move smoothly into more advanced pole work. It is a beginner
The Pole Sit is a must know move and fun for beginners! We will be working on many other moves from this position. Once you become accustom to the positioning you can work on other variations. Ladies with larger legs can feel free to cross at the
Climbing is a great way to build up strength! It is not something that you should be able to master right way, but it is very important to work on. Having the strength to pole climb will aid in learning to invert.
This is an importance move to work on. We will be using our crucifix as a way to transition in and out of moves. Don't worry about releasing the hands at first, this takes time.
Strengthens: Adductors, Quadriceps, Hamstrings, Tibialis Anterior,
Also Known As
Once you have a solid Pole Sit you can began working on the Basic Plank. The Plank is an important one to master before working on your Cross Knee and Cross Ankle Releases.
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This is a great move to work on and control is the key! It can help you become accustom to the inverted feeling and it will allow you to work on some more advanced pole moves from the ground first.
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Please feel free to move past this lesson if performing a Pole Hold is not yet possible. Once you understand the pole sit you can begin working on this move. Take Note: If this bothers your
We will be using this move to work on intermediate and advanced pole moves. The Basic Invert can take time to work up to.....using a Reverse Handstand can be a great way to learn the position for inverted tricks without having to perform a basic
Also Known As:
Open leg Jamilla
This move will introduce you to the Split Grip! Pay attention to the positioning of the lower hand and fingers. Remember to engage those shoulders, no hanging from your arms and NO JUMPING!
This video will explain the structure of the static and spinning pole lessons. When viewing the spin lessons remember the 3 types of spins listed in the video. Not every lesson will include spinning pole. This video will also serve as a guide for
This is a short introduction to spin mode! I'll explain the differences between static spins and spinning pole spins. Slow and controlled movements are the key to quality continuous momentum.
You'll find detailed instruction on spin mode at the
Spin Grip - Forward 2 hand.
The Half Spin is a good first step to prepare the mind and body for spins. If you're unsure about "neutral scapula" Please refer back to the Forward and Back Lesson listed in the "related lessons"
Spin Grip - Forward 2 Hands. In the Fireman spin, you'll be lifting BOTH feet off the floor! This is a more advanced beginner spin.
I'll cover both Static pole and Spinning pole. Remember Beginners should stay with the static from standing
Spin Hold - Forward 2 Hand. I'll cover both static and spinning pole! This is not a physically demanding spin, however, it does require hamstring flexibility and strong hip flexors. If the Pike leg position is difficult continue to stretch and