Shocker
Not for our more conservative dancers. This one truly is a SHOCKER!
Category: Favorites
Reverse Inverted Thigh Hold
The key to this move is to pay special attention to the points of contact. This is not a fundamental pole trick, so it’s perfectly…
Aerial Pole Split
This move requires a high level of flexibility, which is why it’s placed in the Advanced section. You will also need a solid side pole…
Floor Pole Split
I know this trick isn’t “difficult” to learn; however, the flexibility requirements are why I’ve categorized this as advanced. You’ll learn about hand placement and…
Center Pole Split
This move requires a high level of flexibility and strength, which is why it’s listed as an advanced trick. I’ll share important techniques that will…
Inverted Pole Split
This split requires a good deal of strength from the hands and upper body to hold it. I’ll teach you 2 variations for hand positioning…
Gemini Scorpio Switches
In this tutorial you’ll learn the secrets of how to perform multiple switches using your leg hangs, Gemini and Scorpio. Before working on this tutorial,…
Knee Hold
Not every move is right for every body. A lot of hamstring and core strength is needed to perform this move safely. Using my little…
Split Hip Hold / Jade
This is an advanced hip hold often called the Jade, and yes, it’s challenging not only because of the flexibility needed, but also the skill…
Spinning V
This move requires a good deal of control. That means it requires upper back/shoulder and abdominal strength to control the move. I’ll break it down,…
Spinning Scorpio
This is a really unique trick that isn’t used much anymore. In this tutorial, I’ll cover tips for placement and how to work with momentum…
Falling Star
Before training for this trick, your Shooting star and Gemini on BOTH sides must be strong and consistent. This combo can be done fast or…
Shoulder Stand
I’ll break this move down into steps, covering a few variations for this move. Thick yoga mats can make working on this more comfortable. Type:…
Shoulder Roll
I’ll break down three variations of this floor move. A yoga mat can make this move more comfortable if you’re working on a hard surface.…
Teddy
This trick is placed in the Advanced tutorials because it places a lot of pressure on the arm and side. It also takes a good…
Side Or Front Splits Routine
This is a 25-minute side splits routine for both left and right sides. Beginners should perform splits training one time per week. After two weeks…
Middle Splits Routine
This is a 23-minute middle splits routine. Beginners should perform middle splits training once per week. After two weeks or more, move on to twice…
Making Your Hoop
Here is a quick and inexpensive way to make a hula hoop. You’ll have plenty of supplies left to make several hoops. I do not…
Getting Started [FREE]
Learn how to make your own hoop using the instructions in my next video, or click here if you’re ready to start learning.
Waist Hooping
Waist hooping is a great starting point for all body hooping. Hooping takes coordination, so give yourself time.
Hip Hooping
We’ll take a look at 3 different ways to control the hoop: 1) Hip hooping, keeping the hoop on the hips, 2) Waist to hips,…
Behind Pass
I’ll go over two different ways to pass the hoop behind you using your hands: the behind pass and the helicopter pass.
Waist To Lasso
I’ll show you how to move the hoop from waist hooping into lasso overhead. I’ll also show you how to move from lasso back to…
Chest Hooping
I’ll cover a few options for bringing the hoop to the chest and keeping the hoop on the chest.
Isolation Lift
This is a great beginner trick. Focus on turning smoothly and spotting, and this will help with all your turns.
Hand Hooping
I’ll go over several variations for hooping on the hands. Hooping off the body can be a great workout for the arms and hands.
Waist To Neck and Shoulder
Let’s take a look at bringing the hoop from the waist up to the neck or shoulders.
Leg Hooping
I’ll go over how to hoop on the legs while standing. Then we’ll look at how to bring the hoop back up to the waist…
Elbow Hooping
Elbow hooping can be a fun way to transition. It’s also a fun workout for the deltoids.
Isolations
In this lesson we’ll cover two different ways to perform isolations in front of the body with the hoop. Be sure you’re fully warmed up…
Isolation Turn
This is a beautiful and fun trick. A high level of shoulder mobility is needed for this, so warming up before working on the isolation…
Step Through
This move is impressive and fun. A large hoop will make learning this trick more manageable.
Duck Out
This is a crowd-pleasing trick. I’ll break it down into two levels of difficulty. You must be comfortable with neck and shoulder hooping before working…
Elbow Pass
This is a pass that moves the hoop around the body from the side to the front, to the side, and to the back. Before…
Routine Combos 3
This routine has tricks that require a high level of shoulder mobility, so be sure to warm up fully before working on this routine.
Back Mobility Routine
This is an 18-minute routine to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip flexors. The last stretch is optional…
Marley
A strong knee pit grip is needed before working on this move, and you’ll see several related tutorials to help you prepare for or improve…
Half Jade / Half Hip Hold
This move requires some flexibility and time. Even if you already understand the Jade/Hip Hold, working on this half variation can improve the full version…
Gemini Climb
This advanced climb is not only an interesting way to climb the pole, it’s also an excellent strength builder. Gemini Star Side hold tuck Hip…
Flag
I’ll teach you several variations and provide a few levels of difficulty for this advanced pole move. Pay attention to the cues for breathing. Pole…
Iron X
This can be one of the most challenging pole dance moves. It may take months or years of training to hold a steady Iron X.…
Veena Climb
This is a great strength-building climb. During a performance, this climb can be an interesting way to slowly climb up the pole. Watch and listen…
Floating V
FLOOR WORK: This floor move requires strength, balance, and flexibility. Give yourself time, as this move is advanced.
Advanced Star
This is a beautiful move and it can be used to transition into other advanced pole work. Strong hamstrings and your knee pit grip are…
Beginner 1
Fireman and Back hook spin. When transitioning to the back hook, use the shin of the leg that’s on the pole to push off, generating…
Beginner 2
This combo will use the Step around, also called (Half spin) Back hook and a variation of the Pole back bend. The pink words are…
Advanced 1
This routine includes some of my favorite spin combos that provide a feeling of continuous movement. Here are the tricks you’ll be using: Reverse grab…
Intermediate 1
In this combo you’ll be using a Side spin to transition into a Shooting star using the floor and get up from the floor with…
Beginner 3
These tricks make great transition moves but for now you’ll learn how to put them all together into a combo using the Pole hop, Extended…
Beginner 4
This routine will combine seven beginner transitions and tricks, and I think it demonstrates that you don’t have to use advanced moves to create a…
Beginner 5
This combo contains a Front hook to Back hook and finishes with a Pole back bend. Because you’re using static pole, when in your front…
Beginner 6
This combo will lean towards the sexy side using the Shoulder slide wave and the Leg show variation then you’ll use the Easy up and…
Intermediate 2
This combo is full of static spins, starting with the Carousel spin into chair, into Closed hook, then you’ll flow into a Back hook (variation).…
Beginner 7
In this combo you’ll see another way to get up from the floor, back to standing, you’ll also use the Pole hop and Back hook…
Beginner 8
This combo doesn’t require any spins and you’ll be using Shoulder slides and the Easy up. The pink words are direct links to each related…
Intermediate 3
This combo starts with a three-spin combo using the Forward attitude spin, Chair spin and Closed hook spin and ends with floor work including the…
Beginner 9
This combo is a great strength builder because you’ll be using the Basic pole climb, Pole sit, Pole hold and Pole back bend. It even…
Intermediate 4
In this combo you’ll put together the Chair spin into Closed hook spin and a Back hook into a backward chair spin. I want to…
Intermediate 5
In this combo you’ll combine a Cradle or Half cradle into a Plank spin or Knees spin then take it down to the floor for…
Advanced 2
This is an advanced routine because strength and control are paramount. You’ll be using a Pole hold spin, Back hook and Pole back bend in…
Advanced 3
I like this combo because it has a unique transition from a Corkscrew spin that leads back up to standing then into a Pole back…
Intermediate 6
A variation of the Extended leg spin adds to the flowing aspect of this routine, finishing with the Tush push. The pink words are direct…
Beginner 10
This combo will focus more on flowing and connecting pole work using the Step around, Back hook spin and Step behinds. The pink words are…
Beginner 11
This combo is packed full of fundamental pole work; you’ll be performing basic combinations while on the pole. The pink words are direct links to…
Advanced 4
In this combo you’ll use 4 spins, Carousel, Ankle attitude and Fireman, then flow into Fan legs and Tuck spin. The pink words are direct…
Intermediate 7
This fun little combo includes Fan legs, a Performance climb, Pole sits, and a Two hand plank! The pink words are direct links to each…
Intermediate 8
This routine includes a Back hook, the Knees spin or Plank (basically the knees spin with legs extended), and you also do a Half cradle…
Intermediate 9
This combo includes 6 spins! Flirty fireman, Back hook spin, Pole hop, The prance, Front hook and a Chair spin. Please make sure you can…
Intermediate 10
In this combo you’ll use a Reverse attitude, into Chair spin finishing with Half cradle hop. Don’t forget to follow the fluidity cues. The pink…
Intermediate 11
This combo is perfect for focusing on technique and movement because it’s very short and includes a Cradle spin and Ankle attitude spin. The pink…
Intermediate 12
There are so many great spins in this routine! Try not to rush through the transitions and breathe, taking time to enjoy the movement. Here…
Intermediate 13
This is another combo packed full of spins. Here’s what you’ll be working with: Carousel spin, Chair spin, Closed hook spin, and Back hook spin.…
Advanced 5
Here’s another great combo that flows with continuous spins. You’ll be using a Carousel spin, Reverse grab, Chair spin, Back hook spin and finish with…
Intermediate 14
Today you’ll use Cross steps, two full spins, the Front hook, and Half cradle hop. Don’t forget to work on breathing and flowing from trick…
Beginner 12
This combo is a great exercise in using transitions while dancing. Try playing with different music and change up the style of your dance while…
Booty Pop
BOOTY: More booty is beneficial here. Try using the tips I give you to make it look more dramatic.
Booty Bounce
BOOTY: This is my favorite! Performing squats before you work on this one can really help you feel where your glutes are and help you…
Lower Body Routine
Get ready for a wonderful lower body work out. This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and…
Chest and Back Routine
This is a 20 minute strength routine. I’ll demonstrate conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout…
Shoulders and Abs Routine
This 20 minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session.…
Tumble Tips Live Lesson
POLE – ADVANCED – COMBO In this video, I’ll provide tips for tumbles with both elbow and shoulder dismounts. You’ll see my preference for the…
Shoulder And Abs Routine
STRENGTH BUILDING – Length 20:00 – Items needed: This routine is designed to strengthen your shoulders and abdominals. You’ll also stretch the muscles you’ve used at…
Chest And Back Routine
STRENGTH BUILDING – Length 20:00 – Items needed: This routine includes conditioning for the small muscle groups, strength work for the larger muscles, and flexibility training…
Lower Body Routine
STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in the…
Basic Warm-Up Routine
WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your pole too!…
Hard Core Warm-Up
WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscles…
Express Warm-Up
WARM UP – Length 6:00 – Items needed: None This warm-up was designed to quickly get your blood pumping and muscles ready for pole dance.…
Tips For Splits And Hips [LIVE LESSON]
Tips for middle splits. For stretches to achieve the splits, please check out our stretching section.
Tips For Core Strength [FREE]
Ignore the wild makeup; I had been filming for something that required a heavy look. Here are some quick tips for core strength. For more…
6 Energy Tips [FREE]
My six tips for when you’re lacking the energy to work out. What about lacking motivation? What is motivation versus dedication? Here’s a little snippet…
Pole Strength Routine
STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole strength…
Beginner Static Pole Routine
ROUTINE length 1:00 This is a beginner-level routine, and you’ll see all of the moves/tricks used are from the beginners section. Also, all tricks are…
Tips For Scapula And Neutral Body Alignment [FREE]
Strong and healthy shoulders are incredibly important for pole dancers. In this video, you’ll learn 4 easy stabilization exercises you can do anytime that target…
Tips For Creating a Routine [LIVE LESSON]
In this video I’ll share 5 steps and 5 tips to use when creating your very own pole dance routine. Click here if you’d like…
Advanced Static Pole Routine
ROUTINE length: 1:30 The focus for this routine is combining two long combos to create a routine. Work on mastering the combos first, then work…
Intermediate Routine For Static Pole
ROUTINE length 2:00 I have divided this routine into 6 different sections for you. Feel free to work on one section at a time, mastering…
Back Mobility Routine
FLEXIBILITY – Length 18:00 – Items needed: This routine was designed to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip…
Front Splits Routine
FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your middle splits! Tips…
Middle Splits Routine
FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your middle splits! Tips…
30 Clips for Cross Training [FREE]
This video contains 30 clips of exercises that will provide strength training for pole dance. Items you’ll need:
Hip Lift
FLOOR WORK / TRANSITION: I’ll demonstrate two different entries and several variations for the legs.
Tips For Hip Flexors [FREE]
Hip Flexor Muscles: ILIOPSOAS (CONSISTING OF PSOAS MAJOR, ILIACUS) / RECTUS FEMORIS / SARTORIUS / TENSOR FASCIAE LATAE / PECTINEUS / ADDUCTOR LONGUS / ADDUCTOR…
Flowmotion Pelvic Tilt
The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion stretches are…
Tsunami
I developed this trick back in the day when Studio Veena had a chatroom with video! The members here even helped me name it. Before…
Flowmotion Melt Stretch
This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS…
Janeiro
Please remember that not every pole move is right for everyone. Always stay within your abilities. Please be sure to watch through the related tutorials…
Flowmotion Sitting V
This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders, and the side of the torso. A warm-up is…
Flowmotion Reverse Bridge
This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors, and quadriceps. A warm-up is not needed before performing…
Flowmotion Lunge
This lesson will gently stretch the muscles along the back of the legs, glutes, calves, scapula, back, side of the torso, hip flexors, and quadriceps.…
Flowmotion Routine
I developed these tutorials before mobility training was a common aspect of fitness! This is a 19-minute routine that will take you through the Flowmotion…
Flowmotion Sitting Pike
This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS…
Flowmotion Routine
STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique there…
Flag Invert
The Flag Invert takes a high level of strength. You’ll first learn the setup and then the invert portion after that. Any level can begin…
Up-N-Over Flip
I’ll be teaching you 2 variations of this move with the first option being the least difficult. Please keep in mind the second variation is…
The Hurdler
In this video you’ll learn how to find proper placement and balance in this pose. I will also teach you multiple entries including one of…
Sexy Legs And Abs Routine
STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I’ve combined sexy floor work into a challenging workout. It’s designed to strengthen…
Full Moon
Having a good understanding of the Handspring mount will help when working on this trick. I’ll break it down and show you multiple angles in…
Dragons Tail
I’m going to cover several combo exits from this beautiful and impressive trick. Have no fear—I’ll take it nice and slow by starting off on…
Scissor Climb
This move is advanced because of the amount of strength needed. Be careful not to extend the arms too far overhead in the beginning position…
Marion Amber
In this tutorial, you’ll learn my favorite entry into this move, and I’ll also teach several combo exits too. Like many of the advanced-level pole…
Tornado
A consistently secure Eros/flight attendant is needed before working on this trick. I’ll break it down and show slow-motion movement for this skill. Straight edge…
Half Jade To Reverse V Invert Combo
POLE ADVANCED COMBO: This is a half jade into reverse ayesha with a cartwheel out. Here are direct links for each related video. V invert…
Floorwork Combo
FLOORWORK COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves.
Side Sit to Falling Star Combo
POLE ADVANCED COMBO: This is a combo from an aerial split grip to side sit into falling star. Direct links with in-depth tutorials for each…
Standing Lift Into Basic Butterfly Combo
POLE ADVANCED COMBO: I love this combo, but a good deal of flexibility and strength is needed. The related tutorials are not random; they’ve been…
Pole Sit to Chopstix Combo
POLE ADVANCED COMBO: A good deal of flexibility and strength is needed for this combo. If you need more help working up to this combo,…
Tick Tock Legs In Pole Sit
COMBO – INTERMEDIATE This is listed as intermediate, but a strong beginner could work on this too. You will need a solid Performance climb and…
Spinning Pole Forward Invert Prep
SPINNING POLE INTERMEDIATE: This is a forward spinning prep for inverting. This is an older video, and you’ll now learn these skills in my Chopper…
Spinning Pole Reverse Invert Prep
SPINNING POLE INTERMEDIATE: This is a reverse spinning prep for inverting, and this is also an old tutorial, so you’ll now learn these skills in…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is a great way to prep for single hand holds on spinning pole. Below are direct links for all of the…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is a great way to prepare for aerial spinning pole inverts. Below you’ll find direct links to each related tutorial used.…
Ayesha Entry Leg Variation
POLE ADVANCED COMBO: This combo is a demonstration of an invert into an Ayesha with an interesting leg variation that moves into a jackknife. Please…
Shoulder Slide Transitions
TRANSITION BEGINNER: This tutorial uses the Shoulder slide wave and Body waves. I transition from the floor to the pole, then back to the floor…
Floorwork Elbowstand Pike With Leg Waves
FLOORWORK ADVANCED: I love my leg waves and elbow stands, so why not put them together?
Spinning Pole Sit Combo
SPINNING POLE- BEGINNER COMBO: I’ve listed it as beginner, but this isn’t meant for brand new dancers. This is for strong beginners with a solid…
Butterfly And Extended Butterfly With Leg Variations Combo
POLE ADVANCED COMBO: This is a combo with tips for Extended Butterfly and Butterfly, and the leg options shown while in Ayesha are great for…
Spinning Pole Forward Invert
SPINNING POLE INTERMEDIATE: This is a combo suitable for a strong intermediate dancer. There are two ways to invert when spinning forward; this is the…
Spinning Pole Reverse Invert
SPINNING POLE INTERMEDIATE: This is an old tutorial. My new Aerial invert tutorial will cover spinning forwards and backwards. This is suitable for a strong…
Brass Bridge to Reverse Poisson Combo
POLE – ELITE – COMBO: This is another one of my favorite combos! Please refer to the related lessons below the main player for in-depth…
Floorwork Lateral Shoulder Rolls
FLOOR WORK – ADVANCED: This sequence and combo is a lot of fun once you get the hang of it. I also have a nice…
Spinning Pole Aerial Forward Invert
SPINNING POLE – ADVANCED: This is an old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done…
Spinning Pole Aerial Reverse Invert
SPINNING POLE – ADVANCED: This is an old tutorial; my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done…
Slow Flip Handspring Combo
POLE – ELITE – COMBO: In this combo I’m using a true grip or cup grip for my handspring into Ayesha. I’ll show two slightly…
Shoulder Mount Flip Combo
POLE – ELITE – COMBO: In this combo, I’m using a cup grip for my shoulder mount, but the Veena grip can also be used.…
Spinning Scorpio Switches
A solid scorpio on both sides is needed before working on this leg switch. Working on the Gemini to Scorpio switches is also helpful in…
Shoulder Mount To Cup Grip Dismount Combo
POLE – ELITE – COMBO: This is a combo using a cup grip shoulder mount and moving into cup grip straight edge, then slowly moving…
Veena Ballerina Combo
POLE – ADVANCED – COMBO: It’s listed as advanced, however a strong intermediate can work on this if you’re comfortable with aerial split grips. Whenever…
Single Arm Handstand Combo
POLE – ELITE – COMBO: This requires a strong handstand off the pole and flexibility in the hips and thighs. The thumb is down in…
Static Spinning Scorpio
POLE – ADV – COMBO: A super strong straight leg invert and open hips are necessary before working on this combo. Here’s a list of…
Hurdler to Flag Dismount Combo
POLE – ELITE – COMBO: This is a combo using a handspring into ayesha; however, you can start this combo from most inverted split grip…
Spinning Gemini Switches
This leg switch has a very different feel to it than the Scorpio switches; however, the key is still to maintain contact with the thighs…
Jack Knife Invert Combo
POLE – ADVANCED / INTERMEDIATE – COMBO: I came up with this variation while playing with the Invert. A very strong basic invert is needed…
Brass Monkey To Reverse Brass Bridge Combo
POLE – ELITE – COMBO: I’m calling this a reverse brass bridge, but let me know of any other name. Below are direct links for…
Reverse Brass Bridge to Poisson Combo
POLE – ELITE – COMBO: I hope you enjoy this combo. Shoulder mount Straight edge Brass monkey Flight attendant Tornado Combo brass monkey to reverse…
30 Days To Flexy: Welcome [FREE]
Welcome to my updated 30-day flexibility program! This program is full of tips, multiple methods of stretching, strength work and mindfulness guidance. Please be sure…
30 Days To Flexy: Day 1
Duration: 00:40:44 Today you’ll be working with my Side/Front splits class which includes a unique style of training using multiple methods and mindfulness. Mantra –…
30 Days To Flexy: Day 2
Today is a rest day and now is a good time to explain that I’ve designed this program to include plenty of rest days. Please…
30 Days To Flexy: Day 3
Duration: 00:48:15 Today you’ll start with my 80’s-inspired routine which will focus on cardio/aerobics and legs, so grab your leg warmers and let’s get physical!…
30 Days To Flexy: Day 4
Duration: 00:04:35 Today is a full rest day, but I thought it would be a nice addition to share my flexibility “hacks” with you. Spoiler:…
Scissor Leg Combo
COMBO – BEGINNER This is a great way to practice your outer knee pit grip and a fun floor transition.
30 Days To Flexy: Day 5
Duration: 00:29:48 Today you’ll work with my active back mobility routine because it’s important to train all parts of our body to maintain balance. Pole…
Twisted Grip Walkover
COMBO – ADVANCED For this combo, it’s easiest and safest to learn it on static pole. Before training for this combo, you’ll want to have…
30 Days To Flexy: Day 6
Duration: 00:06:41 Today is a rest day and I thought it would be a good time to share my video on how to make a…
30 Days To Flexy: Day 7
Duration: 00:22:52 Today you’ll work with the second side/front split stretching class. I’d love to hear how it goes for you. Mantra – I am…
30 Days To Flexy: Day 8
Duration: 00:35:25 It’s another rest day, but as I mentioned in the welcome description, this program is also about mind-body connection and building a healthy…
30 Days To Flexy: Day 9
Duration: 00:34:00 Today you’ll work on improving the mobility and strength of your hips and pelvis – two very key areas to aid in increased…
30 Days To Flexy: Day 10
Duration: 00:27:54 Today you’ll train your upper body as you give the lower body a break. How’s the program going so far? Do you feel…
30 Days To Flexy: Day 11
Duration: 00:34:24 Today you’ll be working with the third front/side splits class and learning how to avoid triggering the stretch reflex. I love hearing from…
30 Days To Flexy: Day 12
Duration: 00:39:40 Today is a rest day and I decided to share my RANT to remind you that caring for your body is just as…
Twisted Grip Handstand and Single Hand Brass Bridge Combo
POLE – ADVANCED – COMBO: This is such a pretty combo; it’s one of my go-to combinations for grounded pole tricks. Click the pink text…
30 Days To Flexy: Day 14
Duration: 00:25:15 Today is a rest day, but I’ve included the pole massage routine if you would like to address any sore muscles. Enjoy!
30 Days To Flexy: Day 16
Duration: 00:05:38 Today is a rest day and I’m also sharing six tips to help promote more energy and vitality in your practice. I also…
Floorwork Forearm Stand
FLOORWORK – ADVANCED: Please check out the related lessons for more help. Tight hamstrings, weak shoulders, and weak triceps are common reasons why this position…
30 Days To Flexy: Day 17
Duration: 00:44:48 Today you’ll work on building strength in your lower body and then you’ll cool down with my back mobility routine. Pro tip: This…
30 Days To Flexy: Day 19
Duration: 00:27:54 Today you’ll work with the active shoulder routine again, take a look back and see if you notice any improvements! Pro tip: I’ve…
30 Days To Flexy: Day 20
Duration: 00:25:15 Today is a rest day but I’ve included the pole massage routine if you’d like to enjoy some soothing pole time!
30 Days To Flexy: Day 21
Duration: 00:37:08 Today you’ll work with my fifth side/front splits class! I’d love to hear how it goes for you. Mantra – I am confident…
30 Days To Flexy: Day 22
Today is a rest day and the perfect time to do a progress check! Pro tip: Look back at any notes, photos, or videos you…
30 Days To Flexy: Day 24
Duration: 00:29:48 Today you’ll work with the active back mobility routine again. I’d love to hear how it’s going! Pro tip: This routine was designed…
30 Days To Flexy: Day 25
Today is a rest day, enjoy! Pro tip: Have you ever wondered what the difference is between training flexibility versus learning contortion? I’ve listed them…
30 Days To Flexy: Day 27
Duration: 00:17:03 Today is a nice short day as you’ll be working with day five of my front/side splits class. Mantra – I am open…
30 Days To Flexy: Day 28
Duration: 00:53:06 Today you’ll strengthen your lower body with the 80s routine and finish with active flexibility training for the shoulders. Pro tip: I’ve designed…
30 Days To Flexy: Day 29
Duration: 00:19:20 Today is a rest day, but I’ve included the flowmotion routine if you’d like to enjoy some movement today.
30 Days To Flexy: Day 30
Duration: 00:31:07 I’d love to hear how the program went for you! Mantra – I am safe Today’s tips: As you go off on your…
Standing Russian Split Combo
POLE – ADVANCED – COMBO: You will need a solid front split. This combo is a nice way to help prepare for the variation on…
Spinning Pole Split Spin Combo
SPINNING POLE – INTERMEDIATE: This trick is best suited for a flexible intermediate dancer. Check out the related lessons for helpful stretches, strength and pole…
Static Spin Reverse Grab to Barrel Roll
POLE – ADVANCED – COMBO: This combo is more suited for someone who has passed advanced level 3. A higher level is recommended because of…
Floor Shoulder Mount Combo
COMBO – INTERMEDIATE This is a great way to practice your shoulder stand pike and to condition for full shoulder mounts. This lesson has several…
Shoulder Stall
POLE – ADVANCED: Please refer to the related lessons below the main player for in-depth lessons that will help you achieve this trick if you…
Suicide Back Hook Combo
POLE – ADVANCED – COMBO: In this video, there are three variations: V out, Scorpio, and Superman. I’m using technique for static pole, not spinning.…
The Shuffle
POLE – ELITE – COMBO: Please refer to the related lessons for a list of things to know and things to work on in order…
Spinning Pole Descending Combo
SPINNING POLE – INTERMEDIATE: This is a combo for a strong intermediate dancer because of the necessary grip and strength needed. Please refer to the…
Jallegra
POLE – ELITE: You will need a solid front split, allegra, split hip hold (jade), and very open hips like the turnout of a ballerina.…
Descending Scissor
STRENGTH – BEGINNER: This is a great way to build strength in the upper body and legs, helping prepare your body for inverts and more.…
Spinning Pole Forward Side Sit Combo
SPINNING POLE – INTERMEDIATE: This combo may be possible for a strong beginner but is better suited for intermediate level because upper body strength is…
The Stands Routine
STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of stands: Handstand, Forearm stand, Elbow and…
Floorwork Elbow and Forearm Flip Over
This lesson will address the issue of falling or how to flip over while in an elbow or forearm stand. We’ll cover a few options,…
Back Hook V to Drop Split Combo
POLE – ELITE – STATIC COMBO: This combo option came to me when I was creating the Low v lesson! Please refer to the related…
Workout Full Body Super Set
STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set. Here’s how to…
Getting Started Chair [Free]
This video will explain how to use the chair dance lessons. Always check for related tutorials below. Related lessons/tutorials are either a group of helpful…
Reverse V Sit
This lesson will provide tips and helpful placement options, including entries and exits from this pose.
Sequence Lunge Combo
This is a chair dance sequence that will use a lunge across the chair and a side plank.
Forward Top Plank
This lesson will provide important tips to help you find balance and control for this trick.
Forward Top Sit
This lesson will break down important tips for successfully transitioning on and off the top back of a chair. Always use a spotter and mat.
Forward Top Plank Leg Waves
This lesson will provide important tips to help you find balance when working with leg waves. I’ll also demonstrate an optional upper body movement to…
Chair Layback
This lesson will provide tips to make this move easier, and it will help you prepare for more advanced transitions.
Layback Shoulder Roll
This one requires a great deal of flexibility and skill. You must be able to perform a shoulder roll. I’ll break down how to put…
Lying Chair Split
This is one of my signature chair moves, and I’m going to share my secrets with you. You’ll learn how to gracefully enter and exit…
Sequence Lower body 1
This little sequence will focus on the lower body while sitting using flirty legs.
Advanced Foot To Head
Back bending stretch: This is an advanced stretch that I have found helpful for working on reaching my foot to my head. This is also…
Remi Layback
Enjoy this quick tutorial for Remi layback. Please understand you should not be experiencing knee pain while working on this trick. Also, if you have…
Combo Pole Sit Spin Out
POLE – BEGINNER: This is a great way to add interest to your Pole sit. This combo is done on a static pole, and you’ll…
Spinning Pole Elbow Grip
POLE – INTERMEDIATE: A strong beginner who has a solid pole hold could work on this as well. Any level can begin conditioning the elbow…
Extended Butterfly Back Hook to Invert Combo
POLE – ADVANCED: Flexibility is needed for this one, so I’ve labeled it as Advanced! This one has all kinds of goodness in it, starting…
Spinning Pole Shoulder Mount
SPINNING POLE – ADVANCED: This is also an old video. You’ll learn even more about shoulder mounts on spin in my most recent Shoulder mount…
Sequence Squat Turn To Split
In this sequence, I’ll be demonstrating toe drags, cross steps, and we’ll look at a squat turn.
Sneaky V Floorwork
COMBO – INTERMEDIATE/ADVANCED This combo is suitable for high-level intermediate or advanced level dancers. You’ll learn the positioning along with my favorite entry into the…
Sneaky V
POLE – ELITE: I’ll demonstrate a few methods of entry and exit for this common trick which I’ve listed as Elite, not because it requires…
Spin Down Sneaky V
POLE – ADVANCED: You’ll first learn how to do the spin down, then I’ll add in the Sneaky V. Please refer to the related tutorials…
Stargazer
This video is not a combo, but a style of tutorial I used to do called a Quick Lesson. If you’d like to see the…
Stargazer to Elbow Grip Exit Combo
POLE – ADVANCED – COMBO: I hope you enjoy this fun combo. You’ll find direct links for all related tutorials listed below. Stargazer Gemini Inverted…
Spinning Pole Elbow Grip to Side Sit
POLE – INTERMEDIATE – COMBO: A strong beginner who has a solid pole hold could work on this as well. Be sure to check out…
Spinning Pole Side Sit To Thigh Rest Combo
POLE – INTERMEDIATE – COMBO: I almost labeled this as advanced because of the strength needed to pull up into the V thigh rest. Be…
Sit Down Stand Up
This sequence will focus on creating interest while sitting down and coming back up to standing.
Chair Spinning
BEGINNER: This is such a fun trick! I’ll show you two of my favorite spins, but feel free to give it your own twist.
Sequence Advanced Dismount To Floor Work
This is a more advanced exit from the chair that flows into floorwork. You may want to wear a knee pad if the chair you’re…
Tick Tock Invert
POLE – ADVANCED: This move is for an advanced student or a strong intermediate student because it requires strong hands and fast legs! Please refer…
Combo Plank Spin
POLE – BEGINNER – COMBO: I hope you enjoy this combo. Please refer to the related tutorials below the main player for in-depth lessons on…
Combo Pole Sit To Scorpio
POLE – INTERMEDIATE – COMBO: Before working on this combo, you should be able to hold your own body weight for more than a second!…
Pole Sit, Scorpio, Side Sit, Thigh Rest Combo
POLE – ADVANCED – COMBO: This is a great example of why fundamentals are important to learn and how they can be made challenging. Please…
Pole Side Exit
POLE – INTERMEDIATE: A strong beginner could also work on this, just keep in mind you must be able to hold your body weight in…
Performance Ready Warm-Up
WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing. This includes those who…
Tips For Cold Weather [FREE]
Sharing from a Periscope broadcast. I cover tips for beginning a workout when you’ve been sitting around and feeling cold.
Packing Your Performance Bag [FREE]
This is a video recording from a Periscope broadcast. I’ll give you some tips and show you what I pack in my gig bag. If…
Periscope For Flow And Movement [FREE]
Taken from a Periscope broadcast on flow and movement. I’ve addressed 5 aspects to focus on when learning how to incorporate flow and movement into…
Tips For Controlled Inverts [LIVE LESSON]
In this video I’ll provide tips for performing inverts with controlled momentum. You might also like my Ultimate Guide to Inverts to learn even more…
Getting Started Hammock [FREE]
Welcome to my hammock tutorials. This video will provide helpful tips and information on using these. I will be using a double point hammock for…
Terms And Points Of Contact
In this video you’ll learn basic terms for the hammock lessons and I’ll talk a bit about the most common points of contact. Remember to…
Forward Hip Hang
MIDDLE HAMMOCK: Are you ready to get your feet off the ground? This pose can be used for dance, transitions, yoga, and as a trick…
Tips For Injury Care And Prevention [FREE]
This was a Periscope broadcast. I hope you all find it helpful.
Forward Sit
MIDDLE HAMMOCK – AERIAL: This lesson will cover another option for getting into the fabric while standing forward or in front of the hammock. You…
Hammock Superman
MIDDLE HAMMOCK – AERIAL: I’ll cover several options using both open and closed hammock. This lesson will focus on strengthening the muscles along the back…
Standing In Hammock
MIDDLE HAMMOCK – AERIAL: This lesson will demonstrate a few ways to stand in the hammock. Stay with whichever variation feels most secure. This is…
Hammock Side Superman
MIDDLE HAMMOCK – AERIAL: In this lesson, I’ll demonstrate a pose that is a variation of the superman. You could also think of this as…
Hammock Knee Hang
MIDDLE HAMMOCK – GROUNDED OR AERIAL: In this lesson I’ll cover a few options for working on knee hangs off the fabric, including ways to…
Lower Body Blast Routine
MIDDLE HAMMOCK: Enjoy this 30-minute strengthening and lengthening routine for the lower body.
Quick Hip And Glutes Routine
STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips and…
Hammock Scorpio
MIDDLE HAMMOCK – AERIAL: In this lesson, I’ll cover a few options for moving into this pose. Keep in mind that the closed variation with…
Hammock Core And Legs Routine
LOW HAMMOCK: Enjoy this 30-minute strengthening and lengthening routine with a focus on the core and legs.
Hammock Inverted Pike
MIDDLE HAMMOCK – AERIAL: This is a fun pose and a great stretch for the back of the body.
Chair Twerkout
WORKOUT ROUTINE: The title says it all! Put on something cheeky, and join me in bouncing your way through this 17-minute routine. The routine includes…
Top Hip Split
This is an advanced top chair move. You’ll find variations for hand placement as well as options for no split.
Forward Plank To Shoulders
ADVANCED: This is a fun and challenging advanced transition onto the shoulders. You’ll learn two exits as well. Always use a spotter and a mat…
Beginner Hat Routine
BEGINNER/INTERMEDIATE: This is a dance routine. See related lessons below the main player for a full breakdown of the tricks used in this routine. I’ve…
Beginner Showgirl Routine
BEGINNER: This fun routine will focus on classic-style movement, including those hard-to-remember arms. Follow along with me, and don’t forget to smile and point your…
Advanced Hat Routine
INTERMEDIATE/ADVANCED – DANCE ROUTINE: See related lessons below the main player for a full breakdown of the tricks used in this routine. Follow along and…
Knee Balance
Once you understand the forward top sit transition, this is a fun pose to add into a routine.
Tips For Caterpillar [LIVE LESSON]
I feel my Caterpillar and Caterpillar climb tutorials are excellent, but I try to accommodate as many learning styles as possible, so this video might…
30 Day Caterpillar: Getting Started
Welcome to the 30-day Caterpillar program which includes static and spinning pole versions! This program was designed to help you build the confidence, strength and…
30 Day Caterpillar: Day 1
Duration: 00:39:15 Today you’ll begin training building block (fundamental) tricks to develop the necessary strength and skill for a safe Caterpillar which in turn leads…
30 Day Caterpillar: Day 3
Duration: 00:28:02 Today you’ll be focusing on building strength in your shoulders and you’ll be doing about 2 sets of each exercise and move. Pro…
30 Day Caterpillar: Day 5
Duration: 00:27:57 Today you’ll focus on pole work and stretching to maintain mobility throughout this lesson, so don’t be confused because the stretches are in…
30 Day Caterpillar: Day 7
Duration: 00:31:27 Today you’ll be training your core through various exercises, the Barrel roll and Body waves. Pro tip: Today is a good time to…
30 Day Caterpillar: Day 8
Duration: 00:13:49 Today you’ll be training the muscles of your hands and forearms because strong fingers, hands, wrists and forearms are always necessary for pole…
30 Day Caterpillar: Day 10
Duration: 00:57:35 Today after warming up with the Stands routine you’ll practice the Caterpillar! I do not expect you to achieve a full caterpillar today,…
Closed Back Hook Spin
POLE – INTERMEDIATE: A strong beginning student with a good concept of proper shoulder engagement and a solid Back Hook can work on this as…
Side Sit To Back Bend Combo
POLE – INTERMEDIATE: A strong beginning student could work on this as well, as this is a combo using the Side sit and Back bend.
30 Day Caterpillar: Day 12
Duration: 00:49:46 Today you’ll work on the building block skills for a strong Caterpillar and do some mobility training after trick practice. Spinning pole students,…
30 Day Caterpillar: Day 14
Duration: 00:31:36 Today you’ll practice inverted balance through elbow and handstand work after a core-heavy warm up, and you’ll do a few exercises in between…
Crucifix To Back Spin Combo
POLE – ADVANCED INTERMEDIATE: The first half of this tutorial using the prep for flag position is suitable for all levels if you can do…
Beginner Sexy Static Pole Dance Routine
ROUTINE length 2:30 Unlike the majority of my routines, this one is done in real time and with voice cues only. This is a sexy,…
30 Day Caterpillar: Day 15
Duration: 00:39:47 Today is a full rest day and if you haven’t seen my RANT on self-care for pole dancers, now’s a great time to…
30 Day Caterpillar: Day 16
Duration: 00:47:41 Today you’ll strengthen the abs and shoulders before moving into Caterpillar and Handstand practice, just a few reps and I included the tutorial…
30 Day Caterpillar: Day 17
Duration: 00:13:32 Today you’ll be strength training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest…
30 Day Caterpillar: Day 18
Duration: 00:45:49 Today you’ll strengthen the lower body and my hope is by now you’re seeing how important the lower body is for a strong,…
Spinning Pole Crucifix to Side Sit Combo
POLE – BEGINNER 3 – COMBO: This is a nice long combo that uses several basic moves. Please refer to the related lessons or click…
30 Day Caterpillar: Day 20
Duration: 00:39:53 Today you’ll practice all of the building blocks for the Caterpillar again. Spinning pole students, the Caterpillar I’m having you work on is…
Half Backspin To Barrel Roll Combo
POLE – INTERMEDIATE – COMBO: I suggest learning the Crucifix to Back Spin first and making sure you have a solid understanding of the Barrel…
30 Day Caterpillar: Day 22
Duration: 00:38:25 Today you’ll be introduced to the Caterpillar climb tutorial. There are no reps for this yet because I only want you to watch…
30 Day Caterpillar: Day 23
Duration: 00:39:58 Today you’ll be doing some core work as your warm up and then you’ll play with the barrel roll transition and floor work.…
30 Day Caterpillar: Day 24
Duration: 00:44:06 Today you’ll start with strength work and then practice your Caterpillar again and finish with some training for increasing your range of motion…
30 Day Caterpillar: Day 25
Duration: 00:43:39 Today you’ll practice the Reverse handstand again and work on strengthening the lower body, then finish with some massage and stretching. Pro tip:…
30 Day Caterpillar: Day 26
Today is a full rest day. I would like for you to check your progress to see if you need to increase your reps. Look…
30 Day Caterpillar: Day 30
Duration: 00:20:42 Today I’ve swapped out the mentioned warm-up videos for a newer, more modern option. Below are tips to help you make this a…
Tips For Inverts [LIVE LESSON]
In this video I’ll provide tips and exercises to help you with your inverts. If you’ve never inverted or are just starting out, this video…
30 Day Invert: Day 1
Duration: 00:54:55 Today you’ll work on some alternative ways to get upside down. These will not only help you build the neurological pathways that will…
30 Day Invert: Day 2
Duration: 00:33:39 Today is a rest day but I have a podcast “Inverts don’t make these mistakes” for you to watch or listen to. Pro…
30 Day Invert: Day 3
Duration: 00:35:22 Today is your first invert class and you’ll be working on strengthening the upper body and drills to train your timing for controlled…
30 Day Invert: Day 4
Duration: 00:54:54 Today you’ll be working with me on flow and movement. This class is about an hour long and it will bring the dance…
30 Day Invert: Day 5
Duration: 00:36:46 Today after the Ball workout, you’ll be working on all of the no invert trick options we covered the first day to help…
30 Day Invert: Day 6
Duration: 00:35:22 Today you’ll revisit the first invert class where you’ll strengthen your upper body and work on timing for controlled momentum inverts. Pro tip:…
30 Day Invert: Day 7
Duration: 00:36:26 Today you’ll revisit the no invert tricks one last time. From now on, the focus will be on the invert itself! Pro tip:…
30 Day Invert: Day 8
Duration: 00:39:20 Today you’ll be doing some off pole exercises to help you develop the strength needed for safe inverts. Pro tip: I understand that…
30 Day Invert: Day 9
Duration: 00:50:16 Today you’ll be recovering by resting your muscles and using the pole massage routine. I have a podcast RANT about “Why do I…
30 Day Invert: Day 11
Duration: 00:27:15 Today you’ll do some training to help strengthen leg lines which can help prevent the bent knee issue when inverting into a straddle…
30 Day Invert: Day 13
Duration: 00:26:17 Today is your third invert class and you’ll be working on breath and controlled momentum timing again. Don’t forget you can take notes…
30 Day Invert: Day 15
Duration: 00:27:39 Today is a full rest day and you’ll do some self-care by using the pole massage routine. Pro tip: I’m sharing my invert…
30 Day Invert: Day 17
Duration: 00:35:23 Today is a full rest day and I thought it’d be a good time to share my Pole Dance RANT on “Are you…
30 Day Invert: Day 18
Duration: 00:43:15 Today you’ll learn about different methods for inverting. These are just a few of the most popular options—there are more! You’ll finish with…
30 Day Invert: Day 19
Duration: 00:38:41 Today you’ll learn about different grips and positions for the upper body when inverting. These are just a few of the most popular…
30 Day Invert: Day 20
Duration: 00:38:36 Today is your fifth invert class and you’ll be working on strengthening the lower body you’ll be inverting from down low! Be sure…
30 Day Invert: Day 21
Duration: 00:35:56 Today you’ll learn about different grips and positions for the lower body when inverting. These are just a few of the most popular…
30 Day Invert: Day 23
Duration: 00:41:50 Today is your sixth invert class and you’ll be working on strengthening the upper body and practicing your inverts! Be sure to read…
30 Day Invert: Day 25
Duration: 00:48:30 Today is your seventh invert class and you’ll be working on your invert practice for most of the lesson. Be sure to read…
30 Day Invert: Day 26
Duration: 00:41:50 Today you’re going to revisit invert class six and you’ll be working on strengthening the upper body and invert practice. Be sure to…
30 Day Invert: Day 28
Duration: 00:25:13 Today is a super easy rest day, no homework, just the pole massage routine if you like.
30 Day Invert: Day 30
Duration: 00:48:30 Today you’ll revisit the seventh invert class and you’ll be working on your invert practice for most of the lesson. I’d love to…
Tips For Flow And Movement
In this video I’ll cover using your breath to connect to your movement and flow. At the end of this video I’ll demonstrate a few…
Flow Drill 1 For Static Pole – Live Lesson
ROUTINE length 6:00 This routine was developed for my 30-day flow program, but it can be used on its own as well. This routine could…
Flow drill 2 For Static Pole – Live Lesson
ROUTINE length: 1:00 one direction, 2:00 if you go both directions. This drill will focus on turns and transitioning from standing to the floor and…
Flow Drill 3 For Static Pole – Live Lesson
ROUTINE length: 2:40 This routine is all about body waves and more body waves. You’ll also work on transitioning from standing and going to the…
Flow Drill 4 For Static Pole – Live Lesson
ROUTINE length 2:00 This drill is all about floor work, making it a great option for working on flow if you don’t have access to…
30 Day Flow: Welcome [FREE]
Welcome to my refreshed 30-day Flow and Movement program. This month-long program will apply my unique style of teaching movement and flow to all who…
30 Day Flow: Day 1
Duration: 01:04:03 Welcome to your first day of my No Pole Flow Class. This is an hour-long class and the drills in this class can…
30 Day Flow: Day 2
Duration: 00:39:05 Today you’ll start with training your leg lines before moving on to learning about foot action while wearing heels, you’ll practice this a…
30 Day Flow: Day 3
Duration: 00:39:42 Today you’ll learn more about tapping into your own flow and work on a few drills to help improve posture both with and…
30 Day Flow: Day 4
Duration: 00:14:06 Today is a quick day, and don’t worry—even though I’m covering inverts, no one will actually be inverting today. However, everyone will be…
30 Day Flow: Day 5
Duration: 01:04:03 Today you’ll revisit the no pole flow class where you’ll practice 5 key elements of finding your own flow. Remember, the first half…
30 Day Flow: Day 6
Duration: 00:24:24 Today you’ll have the opportunity to practice what you’ve learned so far by working with two combos after warming up and doing a…
30 Day Flow: Day 7
Duration: 00:20:40 Today is a full rest day as we’ve done a lot over the past week! I’ve included two different kinds of flow pole…
30 Day Flow: Day 8
Duration: 00:54:23 Today you’ll work with a new class which is about an hour long and it will bring the dance aspect of pole to…
30 Day Flow: Day 9
Duration: 00:27:21 Today you’ll work on improving your leg lines using the micro bend routine, then it’s time to practice using proper foot action when…
30 Day Flow: Day 10
Duration: 00:40:47 Today you’ll be working on getting up and down using your pole and at the end you’ll follow along with the flow drill.…
30 Day Flow: Day 11
Duration: 00:13:31 Today is a rest day. However, I’ve shared the two routines you’ll be working with as you progress through this program. Don’t do…
30 Day Flow: Day 12
Duration: 00:54:23 Today it’s time to revisit the Pole Flow class. Just follow along and enjoy exploring your body’s unique ways of finding movement and…
30 Day Flow: Day 13
Duration: 00:18:42 Today you’ll begin to familiarize yourself with the Static pole routine, “You and Me”. Before that you’ll warm up then work on the…
30 Day Flow: Day 14
Duration: 00:09:55 Today is a full rest day for my beginners or anyone who does not invert. Pro tip: If you are a human that…
30 Day Flow: Day 15
Duration: 01:15:38 Today your duration will vary depending on your level. Those who are high intermediate and advanced levels will use the entire lesson. If…
30 Day Flow: Day 16
Duration: 00:34:49 Today you’ll start with training your leg lines before moving on to practicing your foot action while walking and dancing. You’ll practice this…
30 Day Flow: Day 17
Duration: 00:20:55 Today is all about flowing and vibing with your body waves. You’ll start off by learning body waves with a leg wave, hopefully…
30 Day Flow: Day 18
Duration: 00:11:53 Today is a rest day, but I’ve included the walking meditation video as it’s a noteworthy method of training your brain to become…
30 Day Flow: Day 19
Duration: 01:15:38 Today you’ll revisit the Pole tricks flow class and I’d like to remind everyone that the time will vary depending on your level.…
30 Day Flow: Day 23
Duration: 00:35:16 Today you’ll work toward improving leg lines with the micro bend routine and then you’ll revisit the tracing and edge work choreography. If…
30 Day Flow: Day 24
Duration: 00:37:52 Today’s drill is all about floor work but you’ll also practice a few fun heels slides using different grips. You don’t need heels…
30 Day Flow: Day 25
Duration: 00:06:28 Today is a rest day but I thought it would be interesting to share my tips on how to add or remove spinning…
30 Day Flow: Day 26
Duration: 01:14:12 Today you’ll revisit my flow class and the “You and Me” choreography. Your duration for today will vary depending on whether you skip…
30 Day Flow: Day 29
Duration: 00:17:31 Today is an active rest day where you’ll revisit how to point your foot and then it’s time to practice all four of…
30 Day Flow: Day 30
Duration: 00:30:34 Congratulations! You’ve completed this program! To finish, today you’ll practice two combos and two routines. Pro tip: I want to end with a…
Yoga Block Lower Body Workout LIVE LESSON
STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm-up or as a complete lower body training…
Tips For Shoulder Mounts [LIVE LESSON]
In this video you’ll learn tips and suggestions to help improve your Shoulder mounts. I’ll also demonstrate options for hand placement and leg positions too.…
Shoulder Mount Strength Routine
STRENGTH BUILDING – Length 13:00 – Items needed: Pole This routine is part of my 30 day shoulder mount program, but it can be used…
Shoulder Mount Technique Options
STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video demonstrating different options that can be used for shoulder mounts.…
30 Day Shoulder Mount: Welcome
Welcome to the Shoulder Mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important…
30 Day Shoulder Mount: Day 1
Duration: 00:43:11 Today you’ll begin training building block (fundamental) tricks to develop the necessary strength and skill for a safe Shoulder mount! Spinning pole students, remember…
30 Day Shoulder Mount: Day 3
Duration: 00:35:18 Today you’ll strengthen the lower body starting with the yoga block routine, which by the way is great for helping you improve your grip…
30 Day Shoulder Mount: Day 4
Duration: 00:26:22 Today is a rest day and I’ve included some self-care, massage videos in today’s lesson playlist. Pro tip: Remember to go light with the…
30 Day Shoulder Mount: Day 5
Duration: 00:24:54 Today you’ll work on building strength again and practice the Caterpillar which is an important aspect of the Shoulder mount because it allows you…
30 Day Shoulder Mount: Day 6
Duration: 00:26:11 Today is a rest day and I’ve shared my tips for Shoulder mount again if you’d like to take notes to prepare for tomorrow.…
30 Day Shoulder Mount: Day 7
Duration: 00:42:04 Today you’ll be targeting the whole body! You’ll start with the Yoga block workout, then move on to the individual REPS videos before finishing…
30 Day Shoulder Mount: Day 8
Duration: 00:36:37 Today you’ll warm up with the Shoulder mount strength routine before moving on to scapula work and pole tricks, then you’ll revisit the Shoulder…
30 Day Shoulder Mount: Day 10
Duration: 00:41:02 Today, I’ve swapped out the old shoulders and abs routine for my Hard core ball workout. You can continue to work on the leg…
30 Day Shoulder Mount: Day 12
Today is a full rest day, but I’ve included the tips for Shoulder mount video again if you’d like to take more notes, now that…
30 Day Shoulder Mount: Day 14
Duration: 00:35:38 Today you’ll warm up, then work on building strength and continue to practice your Shoulder mount from the floor. Pro tip: If by this…
30 Day Shoulder Mount: Day 16
Duration: 00:36:56 Today you’ll have the option to work on the Shoulder mount from standing! However, if you don’t feel ready continue working from the floor.…
30 Day Shoulder Mount: Day 17
Duration: 00:39:49 Today you’ll warm-up with the Shoulder mount strength routine before moving on to the Middle splits training. Pro tip: As I mentioned, not only…
30 Day Shoulder Mount: Day 19
Duration: 00:28:32 Today you’ll strengthen your upper body and core starting with the Pull-up strength routine, then you’ll work on the REPS I have listed, finishing…
30 Day Shoulder Mount: Day 20
Duration: 00:38:58 Today you’ll start with the Ball core workout then it’s time for some pole work and you’ll finish with Shoulder mount tuck DRILL practice.…
30 Day Shoulder Mount: Day 22
Duration: 00:31:47 Today you’ll work towards developing more strength for the Shoulder mount starting with the Shoulder mount strength routine, then you’ll work though two sets…
30 Day Shoulder Mount: Day 24
Duration: 00:40:59 Today you’ll train upper body and flexibility please note that I’ve replaced the Middle splits routine with a more time saving lists of stretches…
30 Day Shoulder Mount: Day 25
Duration: 00:48:36 Today you’ll start with the Ball core workout, move on to shoulder conditioning and finish with Shoulder mount practice! Pro tip: I’ve listed the…
30 Day Shoulder Mount: Day 28
Duration: 00:23:32 Today you’ll focus on the Shoulder mount, starting with the Shoulder mount strength routine, then work on the suggested REPS listed. Pro tip: I’ve…
30 Day Shoulder Mount: Day 30
Duration: 00:35:04 Congratulations, you made it to the end! Even if you are not ready for a full shoulder mount, that’s okay! Today you’ll start with…
Shoulder Conditioning Routine
STRENGTH BUILDING – Length 15:00 – Items needed: Resistance bands This strength building routine will focus on your shoulders, aiding in injury prevention and faster…
Lower Body Conditioning Routine
STRENGTH BUILDING – Length 17:00 – Items needed: None This strength-building routine will focus on your lower body, aiding in injury prevention and helping you…
Core Conditioning Routine
STRENGTH BUILDING – Length 20:00 – Items needed: None This strength-building routine will focus on strengthening your core, aiding in injury prevention and faster progression,…
Sexy Pole Strength Routine Static Pole
STRENGTH BUILDING – Length 15:00 – Items needed: Pole This is a strength building routine for the whole body and it’s suitable for all levels.…
Four Easy Moves For Grip Control [FREE]
Work on these 3 times per week for a stronger grip, better control for static spins, and to help get rid of death grip for…
Extended Butterfly To Center Pole Split Combo
POLE – ADVANCED COMBO: In this tutorial, you’ll use a split grip position with the hands. This is not a twisted grip. Please refer to…
Back Hook To Invert
COMBO – INTERMEDIATE This combo is done on static pole. You’ll need a Back hook spin, Invert, Side v, Superman, and Inverted thigh hold.
Grip Control Routine For Static Pole
ROUTINE length 2:00 This is an easy routine to help you develop hand strength and grip control. What is grip control? It’s developing the technique…
No Invert Gemini to Scorpio
COMBO – INTERMEDIATE Please make sure to watch the related tutorials for more details on Gemini, Scorpio, Side climb, Side v, and Gemini scorpio switches.…
Forearm Spin to Pirouette
COMBO – INTERMEDIATE This is a fun spin that uses the Side pole hold (invert grip) and it can help build strength.
Flexibility Hacks
Here are my secrets for making the most of the flexibility you have. You’ll find modifications for several popular pole, chair and floor moves, along…
Feel the Power Routine For Static Pole
ROUTINE length 1:20 Don’t let the beginner and intermediate moves fool you; this is a no invert, yet fast and powerful routine. I suggest starting…
Creepy Ballerina
I came up with this creepy-looking pole turn while working on a Halloween routine years ago. I called it the Creepy Ballerina, and I hope…
Creepy Ballerina Routine For Static Pole
ROUTINE length 3:00 If you would like to try this and cannot yet do the intermediate moves, you can replace them with easier or more…
Tips For Butterflies [LIVE LESSON]
This is another video from my Instagram and Facebook live broadcast. I feel my Butterfly and Extended Butterfly tutorials are excellent, but I try to…
Tips For Tick Tock Legs [LIVE LESSON]
Here is a video pulled from my Instagram live broadcast! Listed below are direct links to all of the related videos mentioned. Tick tock legs…
Tips For Reverse Grab [FREE]
This was a live broadcast from my Instagram and Facebook live class. Remember, these things take time and not every pole spin or move will…
Ticktock leg routine
STRENGTH BUILDING – Length 13:00 – Items needed: None This routine will help you improve your tick tocks, strengthen your hip flexors, which is great for…
Superman to Dove
COMBO – ADVANCED While there are other ways to enter and exit the Dove, I really like using the Superman, so I decided to share…
Apprentice
COMBO – BEGINNER: A full tutorial can be found below the main player. Also listed below is the same video with direct links to take…
Airwalk
COMBO – INTERMEDIATE This is most suitable for intermediate level 3, and if you’d like to see the full-length tutorial with several grips, click here…
Allegra
COMBO – ADVANCED This is suitable for very flexible intermediates or advanced students. You might also like my full-length Allegra tutorial or the Jallegra.
School Girl Routine 1 For Static Pole
This routine was from a September Instagram challenge and it includes an Invert split. There is no real-time for this one, but the video is…
Bow and Arrow Combo
COMBO – ADVANCED Before working on this combo, make sure you’ve mastered your Bow and arrow.
Bunny Split
COMBO – ADVANCED While I don’t have a full-length tutorial for this, if you’d like to work on the flexibility needed for this trick, try…
Brass Bridge
COMBO – ADVANCED Before working on this combo, make sure you have a solid Brass Monkey. Here’s a direct link to my Back Mobility Routine…
School Girl Routine 2 For Static Pole
This routine was from a September Instagram challenge and it includes a chair spin to back hook and fan legs. There is no real-time for…
Compass
COMBO – INTERMEDIATE I’ve listed this as intermediate because of the level of flexibility needed. Pole side sit Click the pink text to go directly…
Capezio
COMBO – INTERMEDIATE/ADVANCED If you’re very flexible, feel free to try this as an intermediate. Watch the tutorials below the main player for more help…
Cherry Ribbon
COMBO – ADVANCED Again, I’ve listed this as advanced because of the level of flexibility and skill needed to hold this pose safely. Be sure…
School Girl Routine 3 For Static Pole
This routine was from a September Instagram challenge and it included three main moves: the Fireman spin, a Plank and Shoulder mount. There’s a bonus…
Cheerful Exotic Combo
Let’s put a twist on exotic pole work and use it in a cheerful way! Want to make it sexy? Just change the music, slow…
Twisted Invert to Trapped Slide Combo
COMBO – ADVANCED I came up with this unique entry to an Invert. To help get your hips and butt up, be sure you’re reaching…
Sexy Plie to Sexy Legs Combo
COMBO – BEGINNER This is a fun combo using the Sexy Plié that will take you down to the floor. Choose whichever shoulder mount grip…
Bow and Arrow to Fang Combo
COMBO – ADVANCED This combo requires a strong hand grip and flexibility, so knowing your Bow and Arrow and Elbow Stand (prep) will be helpful.…
Twisted Tammy to Bum Slide Combo
COMBO – INTERMEDIATE This is a fun combo done on spinning pole but it would neat on static as well. You’ll be using an Inverted…
Flexy Gemini to Twisted Dismount Combo
COMBO – ADVANCED I’ve labeled this as advanced because you need to have above-average shoulder mobility to do this safely. Do not attempt this combo…
Pole Hold to Twisted Pole Sit Combo
COMBO – BEGINNER This combo is a great strength builder for beginners and intermediate dancers who have a solid Pole hold and Pole sits. This…
Airwalk to Standing Star Combo
COMBO – INTERMEDIATE There are many grips you can use for an Airwalk, so choose one that works best for you. The Aerial split grip…
Shoulder Mount to Cup Grip Butterfly Combo
COMBO – ADVANCED This combo is a great way to get familiar with True Grip while inverted. You’ll really want to focus on the push…
Pirouettes and Prance to Side Sit Combo
COMBO – BEGINNER This is done on a spinning pole, which adds to the illusion of floating during the pirouettes, but it can also be…
Gemini to Reverse Poisson Combo
COMBO – ADVANCED This is one of my go-to fun combos using Gemini to transition into Poisson! This is done on static but would look…
Back Bend Slide to Side Sit Up Combo
COMBO – BEGINNER This combo was done on spinning pole, but it would look cool on static as well. It’s a fun way to transition…
Invert To Gemini, Making It Flow [LIVE LESSON]
I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole fundamentals in…
Exotic Combo Live Lesson
COMBO – INTERMEDIATE This is a nice combo to begin training Exotic style pole. Keep the movements connected and big! This combo requires a good…
12 min Full Body Holiday Workout LIVE LESSON
STRENGTH BUILDING – Length 12:00 – Items needed: None This is a full-body Holiday workout! I wanted to give everyone a quick, no-equipment workout to…
Tips For Side Climb [LIVE LESSON]
In this live video you’ll learn different arm and leg placements and climb styles. Even though I feel my Side climb and Performance side climb…
Lap Dance Tips [FREE]
Welcome! I hope you all enjoy these original videos filmed by myself and OG member SashaPoles! The tips in this video will provide a great…
Basic Chair Invert
If it is painful to place the chair directly on the upper trapezius/neck, use a soft towel or blanket in your routine and then place…
Thigh Money Invert
After mastering the chair invert, you can move on to this amazing move. NOTE: The chair is resting on the back of the traps, not…
Improve Your Poling With Visualization [FREE]
Use this audio guide to help improve your pole skills. Do this at least once a day for 3 weeks to see an improvement in…
Tips For Thigh Rest [LIVE LESSON]
In this video, you’ll learn about the history of this trick and why it’s sometimes called the Jamilla. Even though I feel my Thigh rest…
Tips For Dragons tail [LIVE LESSON]
I’ll show you 3 different entries for the Dragon’s tail. Please remember the mobility test is not as intense as the move itself. If you…
Intermediat, Advanced Spinning Pole Combo Live Lesson
COMBO – BEGINNER/INTERMEDIATE/ADVANCED If you’re a beginner, start at min 14:38! This tutorial will break down an interesting way to invert followed by a combo…
Tips For Beginner Spinning Pole Drills [LIVE LESSON]
Here are a few drills that will help you build the strength and technique needed for more advanced spinning pole tricks. Remember to watch the…
All Levels Chair Dance Routine
A chair dance routine from a 2019 Instagram challenge. Suitable for all levels.
Advanced Static Pole Combo
ADVANCED – Static – COMBO This combo will give your knee pits some love! The song is Skybar by PALA. Twisted grip handstand and single…
Intermediate Money Routing For Static Pole
ROUTINE length 2:05 This is a static pole intermediate routine, but I’ve included some easier and more challenging options for some of the pole work…
Beginner, Spinning Pole Routine – Hazy Eyes
ROUTINE length 1:50 This routine is great if you’re very new to pole dance or if you’re new to spinning pole. There are no inversions,…
Pole Grips
Welcome beginners! Let’s look at 3 fundamental hand grips you’ll use as a beginner. True grip – This fundamental grip is a hold you’ll use…
Gripping The Pole With Elbows
This video will demonstrate 2 common beginner elbow grips. Please understand this is a demonstration, not the complete tutorial. Note: Elbow grip and forearm grip…
Forearm Grips
Let’s look at this demonstration of Outside and Inside Forearm grips. Please understand this is a demonstration, not the complete tutorial. Note: Forearm grip and…
Beginner Armpit Grip
Here I’ll demonstrate the grips we use with our armpits. This is a demo, not the full tutorial, so there is no need to try…
Beginner Static Pole Routine – Dragonfruit Dancing
ROUTINE length: 58 seconds Are you brand new to pole and to learning choreography? If so, this dance is for you! In this static pole…
Beginner Pole Walk
This transition is simple, but it’s important to understand because you’ll use pole walks for creating momentum for static spins. Pole walking, when done with…
Side Pole Hold / Invert Grip
The Side pole hold is a fundamental move and grip. Understanding and using this trick properly can help prevent injury and allow you to move…
Beginner Side Pole Hold Grips
In this video I’ll demonstrate the beginner Side Pole Hold Grip! Please understand this is a demo; I do not suggest you try this if…
Under Turns / Pirouettes
Let’s have a look at turning under our arms. I’ll show you two variations for the Under Turns.
Beginner Pole Hold Grips
In this video I’ll demonstrate the strength-building, fundamental Pole Hold Grip. There is no need to try this move yet if you’re new to pole…
Pole Hold
The Pole Hold is a fundamental move. It can help protect you from injury, build strength, and allow you to enter smoothly into more advanced…
Side Leg Hook Crunch
I love using this exercise to strengthen the obliques. Bonus, it’s also perfect for working on balance and the knee pit grip. Suggested sets and…
Up And Neutral Scapula
When your arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight. When your…
Beginner Shoulder Grips
Here I’ll be demonstrating 3 beginner grips used for beginner shoulder holds. Learning these will help prepare you for learning the shoulder mount in the…
Engaging Your Shoulders
I call this S.O.S. Save Our Shoulders! Let’s briefly cover tips for proper alignment of the shoulders, elbows and wrists when arms are reaching overhead.…
Scapula Drills
Here are some drills for your scapula that also make for a wonderful warm-up. If you’re having a difficult time not moving the whole body,…
Forward And Back Scapula
Before you work on anything else, let’s learn more about your scapula. You can do this exercise any time of day! Keep in mind it’s…
Performance Climb
This is the most popular style of climb and it’s also considered a fundamental trick. For this climb you’ll be learning how to use the…
Pole Sit
The Pole Sit is a must-know fundamental trick. You’ll be using the Pole Sit not only as a trick but often as a way to…
Forearm Sit
Once you can accomplish a Pole sit and have a solid Pole hold, you can begin working on this move. Sometimes you may need to…
Intermediate Spinning Pole Routine to Departure
ROUTINE length 2:05 This intermediate-level, spinning pole choreography is a practice in flow and expressing sadness, emptiness, or longing. The first half of the tutorial…
Forearm Extensions
This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side, work heavily in pole, so…
Forearm Flex
If you’re struggling with your grip, this is a wonderful exercise to help train and improve grip control. Follow this exercise with a forearm flexor…
Radial Lift
Here’s another great forearm strengthening exercise. This is the muscle responsible for radial deviation, which is the movement of the hand sideways in the direction…
Ulnar Pulls
Don’t worry if it feels like you’re barely moving during this exercise. For most people, this motion will be very small. Keep it slow and…
Upward Wrist Twists
A common pole-related forearm injury involving these muscles is tennis elbow (epicondylitis). Working on wrist supination (rotating the forearm to palm up) can help improve…
Downward Wrist Twists
A common pole-related forearm injury involving these muscles is called golfer’s elbow. Working on wrist pronation (rotating the forearm to palm down) can help improve…
Wrist Rocks
For this wrist exercise, I’ll demonstrate beginner to advanced options. These muscles are small, so listen to your body and pick the right option that…
Wrist Strength And Mobility Drill
Mobility keeps your wrists happy. Something to note is that flexibility isn’t the same as mobility. Think of mobility as having strength within your flexibility…
Hand and Wrist Strength Routine
Once you’ve become familiar with all of the previous hand, wrist and forearm exercises, you can combine them into one routine like this one! For…
Hand Strength Exercises
For this exercise, you’ll need a tennis ball, lacrosse ball, racquetball, or even a large sock rolled up will work. Suggested sets and reps: 1-3…
Split Grip / Easy Up
Are you new to pole dance? If so, I want to make it clear that I do not expect you to achieve any of these…
Elbow Stand Prep
Elbow stands are baby steps to other things like forearm stands and handstands! Learning how to push through the shoulders to provide the power and…
Climb and Hug
You’ll love this pretty pose that makes use of the pole climb. Remember, knees are high, butt is low, elbows together, away we go! 💪…
Basic Pole Climb
This style of pole climb is all about building strength, which means it’s important to train both sides equally. Even if it feels too hard…
Side Sit Up
This is a fun way to move from the floor back onto the pole, and I use it all the time! My knee pit grips…
Pole Hop
You can think of this fun little half spin as a baby step to Pole holds if you’re not yet able to lift your feet…
Fancy Crucifix
Be sure to watch the Crucifix lesson before working on this one. This pose is beautiful on spinning pole, which I demonstrate at the end.…
Pole Side Sit
I’ll teach you 2 different entries to this move. When first learning, choose whichever one feels most secure for you. Once that entry feels comfortable,…
Pole Crucifix
The Crucifix is a fundamental trick, and you might find learning the Crucifix first is easier, or you might prefer to work on the Basic…
Beginner Knee Pit Grips
Now let’s take a look at 3 knee pit grips you’ll use as a beginner. Ensuring these grips are solid will help you advance to…
Beginner Pole Foot Grips
Here’s a look at 2 grips that use your feet. We don’t use our feet much as beginners; however, I feel it’s helpful for you…
Step Around Pole
This move is an introduction to static spins, and you’ll learn how to use the pole walk and your body to produce momentum on static…
Closed Hook Spin
You’ll be working on the static pole version first. Then, if you like, move on to the spinning pole option. Remember, spinning pole is always…
Extended Leg Spin
This “spin” is more like a slow descent to the floor, and not a spin where you’ll achieve several rotations. It’s a nice trick for…
Back Hook Spin
Just like the Fireman, the Back Hook is a classic spin—thank you, strippers! I’ll be teaching you 3 different ways to grip the pole and…
Reverse Handstand Prep
In this video you’ll learn proper alignment for both freestanding handstands and those that use the pole. Remember, before working on handstands on or off…
Half Cradle Hop
This is a neat little “hop” half spin to help you work up to a full Thigh Rest (Jamilla). Remember you’re pushing through the palm…
Teddy Prep
You’ll be working on 2 different grip options, choose the one that feels best and work with that grip first! Once you become comfortable with…
Across Turns / Pirouettes
Now I’d love to show you a few different ways to use this style of turn. Once you understand the hand placement, you’ll also be…
Side to Side Pole
This is a simple yet beautiful transition. You’ll learn a few variations, and I’ll teach you how to flow through each turn, creating continuous movement.
Lunges With Pole
Today you’ll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch sides so…
Squats On The Pole
This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for pole tricks like Crucifix, Climbs…
Pole Leg Lifts
These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key to this line-improving workout! I…
Leg Hook Crunch
I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right muscle groups. Understand this will…
Basic Plank
Once you have a solid pole sit, you can begin working on the basic plank. The plank is a fundamental trick to master before working…
Body Wave
This is such a sexy transition, and it’s a great workout for the abdominals. Body waves are also wonderful for improving spinal mobility and an…
Thigh Rest / Jamilla
This trick is another fundamental move. You’ll be working more with the “Pull split grip” which you worked on previously in the Easy up tutorial!…
Grounded Mercury
This one is fun, but it can take some time to find the right placement and to adjust to the pain! Try different positions for…
Fan Legs – 3 Grips
I’ve broken this down into steps for you, and you’ll begin by trying 3 grip options. Once you feel comfortable in the first grip, then…
The Prance
I’ll be teaching you 2 grips and we’ll take a look at the spinning pole variation as well. This is a great move to help…
Pole Rows
In this video I’ll introduce a few different hand placements for this strength exercise. You’ll use the pole to help strengthen the muscles of your…
High Row
Here is an exercise that’s awesome to work on for the rear shoulders. While working on these, keep the top of the shoulders away from…
Front Raise
Before you give this exercise a try, I want to remind you that for all of the exercises using the resistance bands, you need to…
Rear Pulls
I love using these as a warm up before I pole dance, I hope you like them too. Be sure you’re not bending at the…
Internal Shoulder Rotation
As mentioned in the previous tutorial, strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. You’ll want…