Intermediate Level 1: Welcome [FREE]

This 4-week Intermediate level program was designed to introduce you to intermediate level pole work. I want to stress that I don’t expect everyone to get every move on the first day or even by the end of the program. This is simply a guideline for you to follow, so feel free to revisit it at any time. This level 1 intermediate program will focus on: common grips, static spins and once you complete the program you’ll be better prepared to begin working towards inverts.

• Common intermediate grips
• Static spins
• Spinning pole (optional)
• Invert prep

Pro tip: This program is also perfect for those who’d like a planned workout that is intermediate friendly! No planning needed on your end, just follow along and enjoy seeing new progress.

Here’s a list of the equipment you will need for this program:

• A selection of resistance bands. Click here to purchase or browse similar items. The bands I selected come with a massage ball!
• A fit ball. (optional) Click here to purchase or browse similar items. Be sure to choose the right size for your height.

Pro tip: The descriptions are where you’ll find all kinds of helpful tips, motivation, further explanation, photos and links. Descriptions also provide a list of direct links to each tutorial we worked with that day. By following these direct links you’ll have access to information such as descriptions for each video, related tutorials, muscle groups used, and more. You only need to click on these pink, direct links if you’d like more info.