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 advance. 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 hands, Gemini and Scorpio. Gemini Scorpio Tuck hip hold…
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 the skill needed…
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 a Gemini on BOTH sides must be strong and consistent.. This combo can be done fast…
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 working with a hard surface. Type:…
Teddy
This trick is place 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, left and right routine. Beginners should perform splits training 1 time per week. After 2 weeks or more,…
Middle Splits Routine
This is a 23 minute middle splits routine. Beginners should perform middle splits training 1 time per week. After 2 weeks or more, move on…
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 Hooping (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 2 different ways to pass the hoop behind you using your hands, the behind pass and 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 move from lasso back to your…
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/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 trick and fun. A high level of shoulder mobility is needed for this, so a warm up before working on the…
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…
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…
Marley
A strong Knee pit grip is needed before working on this move and you’ll see several related tutorials to help you prepare or improve on…
Half Hip Hold
This move requires some flexibility and time. Even if you already understand the Jade/Hip hold split, working on this half variation can improve the full…
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…
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…
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 is fun little combo includes Fan legs, a Performance climb, Pole sits, and a Two hand plank! The pink words are direct links to…
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 included 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 lower…
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 muscle ready for…
Express Warm Up
WARM UP – Length 6:00 – Items needed: None This warm up was designed to quickly get your blood pumping and muscle 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 (LIVE LESSON) (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 workout. What about lacking motivation? What is motivation verses dedication here’s a little snippet of…
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 tutorials.…
Beginner Routine STATIC pole
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…
Tips For Scapula And Neutral Body Alignment (LIVE LESSON) (FREE)
Strong and healthy shoulders are incredibly important as a pole dancer. In this video you’ll learn 4 easy stabilization exercises you can do anytime that…
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 Routine STATIC pole
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 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 flexors.…
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 to…
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 to…
30 Clips for Cross Training Tips (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 (LIVE LESSON) (FREE)
Hip Flexor Muscles: ILIOPSOAS(CONSISTING OF PSOAS MAJOR, ILIACUS) / RECTUS FEMORIS / SARTORIUS / TENSOR FASCIAE LATAE / PECTINEUS / ADDUCTOR LONGUS / ADDUCTOR BREVIS…
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 Studioveena had a chatroom with video! The members here even helped me name it. Before working…
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:…
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…
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…
Flowmotion Lunge
This lesson will gently stretch the muscles along the back of the legs, bum, calf, scapula, back, side of the torso, hip flexors and quadriceps.…
Flowmotion Routine
I developed these tutorials before doing mobility training was a common aspect of fitness! This is a 19 minute routine that will take you through…
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:…
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 is…
Flag Invert
The Flag Invert takes a high level of strength. You’ll first learn the set up and then the invert portion after that. Any level can…
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 on 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 strengthen the muscles…
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
You’ll learn several combo exits from this beautiful and impressive trick. You’ll take it slow by starting off on the floor and then I’ll break…
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 learn several combo exits too. Like many of the Advanced level…
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…
Combo Half Jade To Reverse V Invert
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.
Combo Side Sit To Falling star
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…
Combo Standing lift into Basic Butterfly
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…
Combo Pole sit to Chopstix
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 skill 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 skill in…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is an 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 prep 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 elbowstands so why not put them together.
Spinning Pole Sit Combo
SPINNING POLE- BEGINNER COMBO: I’ve listed it as beginner but the isn’t meant for brand new dancers. This is for strong beginners with a solid…
Combo Butterfly And Extended Butterfly With Leg Variations
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 a old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This is suitable for a strong…
Combo Brass Bridge to Reverse Poisson
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 a 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 by a…
Combo Slow Flip Handspring
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…
Combo Shoulder Mount Flip
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…
Combo Shoulder Mount To Cup Grip Dismount
POLE – ELITE – COMBO: This is a combo using a cup grip shoulder mount and moving into cup grip straight edge, then slowly down…
Combo Veena Ballerina
POLE – ADVANCED – COMBO: It’s listed as advanced, however a strong intermediate can work on this if t you’re comfortable with aerial split grips.…
Combo Single Arm Handstand
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…
Combo Hurdler to Flag Dismount
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…
Combo Jack Knife Invert
POLE – ADVANCED / INTERMEDIATE – COBMO: I came up with this variation while playing with the Invert. A very strong basic invert is needed…
Combo Brass Monkey To Reverse Brass Bridge.
POLE – ELITE – COMBO: I’m calling this a reverse brass bridge but let me know of any other name. Below are direct links for…
Combo Reverse Brass Bridge to Poisson
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 Intro (FREE)
Welcome to my 30 day flexibility program! Please be sure to watch each tutorial posted below the main video player and read all descriptions. Always…
Day 1
For each strength move perform 1 set of 8-10 reps, then move on to the foam roller and stretching tutorials following the tutorials in order.…
Day 3
Stretch to maintain. Start with the Hard core warm up. Then perform all strength tutorials for 1 set 8-12 reps. Follow the order of the…
Day 4
Sretch to maintain. Follow the order of the related videos, moving through each stretch very slowly. Breathe. Repeat all individual flow lessons in order 2…
Scissor Leg Combo
COMBO – BEGINNER This is a great way to practice your outer knee pit grip and a fun floor transition .
Day 5
Stretch to maintain. Follow the order of the related tutorials to the end, this is 1 set. Perform 3 sets total if you have time.…
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…
Day 6
Rejuvenation day. Enjoy a day of relaxation. Here’s a link to the entire hula hooping section!
Day 7
Stretch to maintain. Today you’ll focus on the upper body, both strengthening and stretching. For all strength moves perform 1 set of 8-12 reps. Start…
Day 8
Flexibility to gain! Today is your first flexibility training session. The first week was designed to introduce you to stretching and help you learn proper…
Day 9
Rejuvenation day. Today you can foam roll and rest. Use all 13 muscle release tutorials, massaging for 30 seconds or as long as you like.…
Day 10
Stretch to maintain. You may combine this day with another workout. If you choose to combine this session with a workout do the routine and…
Day 11
Rejuvenation and Muscle release day. Roll for 30 seconds for up to 3 sets of each tutorial. I suggest going through all of the MR…
Day 12
Flexibility to gain. Today you’ll begin training for back mobility. Please be sure to fully warm up before training, do not skip this. Follow the…
Twisted Grip Handstand And Single Hand Brass Bridge
POLE – ADVANCED – COMBO: This is such a pretty combo, it’s one of my go to for grounded pole tricks. Click the pink text…
Day 14
Today begin with the Pole strength routine then you’ll be stretching to maintain using the Flowmotion routine! You might be wondering why I’m having you…
Day 16
Flexibility for gain. Today you’ll be working on exercises and stretches that will help improve leg lines! Begin with the Lower body routine, then move…
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…
Day 17
Stretch to maintain. I’ve included the Flowmotion routine for today, but because yesterday was a training day, listen to your body and do not push.…
Day 19
Flexibility to gain. Today you’ll will train back mobility again. Perform all exercises for 3 sets and 10-15 reps. These will be your warm up,…
Day 20
Stretch to maintain. Today you’ll be focusing on stretching the lower body, making sure to stay in a comfortable R.O.M. (Range of motion) we’re not…
Day 21
Rejuvenation day. Enjoy this rest day, tomorrow you’ll be doing splits training. Foam roll if you like.
Day 22
Flexibility to gain. Today you’ll be training muscles for the front splits. Remember to warm up fully and never train cold as training cold muscles…
Day 24
Stretch to maintain. Keep in mind this is a stretching day so do not stretch beyond comfortable range of motion. Begin today’s session warming up…
Day 25
Flexibility to gain. Today’s focus is all about training the back and you’ll begin with strength training for the chest and back, using the Chest…
Day 27
Flexibility to gain. Today you’ll be training the lower body working towards the front splits! Warm up with the Lower body routine, then move on…
Day 29
Stretch to maintain. Today you’ll be stretching the whole body! Tomorrow is your last day. Before using the Flowmotion routine, foam roll for 30 Seconds…
Day 30
Congratulations you made it! Today is a flexiblity to gain day! you’ll be doing flexibility training for middle splits. Warm up with the Sexy legs…
Combo Standing Russian Split
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 is trick is best suited for a flexible intermediate dancer. Check out the related lessons for helpful stretches, strength and…
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…
Combos Suicide Back Hook
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 turn out of a…
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 headstand.…
Floorwork Elbow And Forearm Flip Over
This lesson will address the issue of falling or how to flip over while in elbow or forearm stand. We’ll cover a few options, including…
Combo Back Hook V to Drop Split
POLE – ELITE – STATIC COMBO: This combo option came to me when I was created 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 do…
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 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 breakdown 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.
Foot To Head ADVANCED
Back bending stretch: This is an advanced stretch that I have found helpful in working on reaching my foot to head. This is also great…
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 static pole and you’ll enter…
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…
Combo Extended Butterfly Back Hook To Invert
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 a high level intermediate or advance level dancer. You’ll learn the positioning along with my favorite entry…
Sneaky V
POLE – ELITE: I’ll demonstrate a few methods of entry and exits 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. P Please refer to the related…
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…
Combo Stargazer To Elbow Grip Exit
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
POLE – INTERMEDIATE – COMBO: I almost labeled this as advanced because of the strength needed to pull up into V thigh rest. Be sure…
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 off the chair that flows into floorwork. You may want to wear a knee pad if the chair…
Tick Tock Invert
POLE – ADVANCED: This move is for an advanced student or a strong intermediate student because it requires strong hands and some fast legs! Please…
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!…
Combo Pole Sit, Scorpio, Side Sit, Thigh Rest
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 – INTERMEDEATE: 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 work…
Tips For Cold Weather (LIVE LESSON) (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…
Tips LIVE periscope for Flow And Movement (LIVE LESSON) (FREE)
Taken from a Periscope broadcast on flow and movement. I’ve address 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 always…
Forward Hip Hang
MIDDLE HAMMOCK: Are you ready to get your feet off the ground? This pose can be used for dance, transition, 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 AERAIL: 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 abdominals.…
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 backside 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…
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…
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.
Veena’s 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 be…
Getting Started Caterpillar Program
Welcome to my Caterpillar program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
Day 1 Caterpillar
You’ll begin today with some scapula training and move on to elbow stands (or elbow stand attempts) and pole work. You’ll be perfecting the pole…
Day 3 Caterpillar
Today you’ll be focusing on your shoulders. Perform 2 sets 10 reps for each exercise. Feel free to use your own stretches if you like…
Day 5 Caterpillar
Today you’ll be focusing on pole work. Here are your sets and reps along with direct links to all tutorials use in the related lessons.…
Day 7 Caterpillar
Today you’ll be focusing on core beginning with the Hard core warm up. Perform two sets of each exercise. Here are direct links and your…
Day 8 Caterpillar
Today you’ll be training the muscles of your hands and forearms. Perform 2 sets and 10 reps for all exercises. Then move on to 1…
Day 10 Caterpillar
Today you’ll focus on training your shoulders and you’ll work on balance! You’ll also be trying the Caterpillar for the first time! Remember, I want…
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…
Combo Side Sit To Back Bend
POLE – INTERMEDIATE: A strong beginning student could work on this as well as this is a combo using the Side sit and Back bend.
Day 12 Caterpillar
Today you’ll be focusing on pole work again! Here are your sets and reps along with direct links to the related tutorials used today. Up…
Day 14 Caterpillar
Today you’ll focus again on core and balance, and. you’ll be warming up with the Sexy legs and abs routine. Don’t stress if you’re not…
Combo Crucifix To Back Spin
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 Pole Dance Routine STATIC
ROUTINE length 2:30 Unlike the majority of my routines, this one done in realtime and with voice cues only. This is a sexy, smooth routine…
Day 16 Caterpillar
Today you’ll focus on shoulders and abs again. Before you start this session watch my Veena’s tips for Caterpillar if you’d like a refresher. Begin…
Day 17 Caterpillar
Today you’ll be training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest and recover from…
Day 18 Caterpillar
Today’s focus is the lower body. Did you know strong hamstrings and calfs will improve your caterpillar dramatically? Weakness in these muscle groups can cause…
Spinning Pole Crucifix To Side Sit Combo
POLE – INTERMEDIATE – COMBO: This is a nice long combo that uses several basic moves. Please refer to the related lessons or click the…
Day 20 Caterpillar
Today is all about pole work again you’ll be warming up with Pole climbs. If it’s cold outside or in your pole space do this…
Combo Half Backspin To Barrel Roll
POLE – INTERMEDIATE – COMBO: I suggest learning the Crucifix to Back spin first and make sure you have a solid understanding of the Barrel…
Day 22 Caterpillar
Today you’ll be training your lower body. Remember lower body strength is very important for the Caterpillar. Begin this session with the Lower body strength…
Day 23 Caterpillar
Today you’ll be playing with transitions and floorwork. Perform 1 set and aim for 10 reps of each. If you don’t want to use repetitions…
Day 24 Caterpillar
Today you’ll start with the Chest and back strength training. Then you’ll work on the Caterpillar again giving it 4-10 tries, on both sides if…
Day 25 Caterpillar
Today you’ll be working on lower body again. The Lower body routine will warm up your muscles and help you focus on improving leg lines.…
Day 26 Caterpillar
Today is a full rest day. I want you to check your progress and see if you’ve been increasing your reps. Look back at any…
Day 30 Caterpillar
With a few tips you can make today’s Caterpillar as successful as possible. There’s never any level you need to reach in order to benefit…
Veena’s 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…
Getting Started Invert Program
Welcome to my Invert program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
Day 1 Invert
Start today with a warm up and then you’ll begin training the scapula! But first warm up using the Performance ready warm up. Perform one…
Day 2 Invert
Today is a rest day but it’s an active rest day this means you’ll be conditioning some smaller muscle groups during this session. What you’re…
Day 3 Invert
Today you’ll focus on core work. Start this session with the Hard core warm up. Perform 1 set of each exercise doing 15 reps for…
Day 4 Invert
Today is a rest day. Remember don’t sit around for too long, get up and move around whenever you can.
Day 5 Invert
Today you’ll be focusing on strengthening your back. No warm up is needed for today as the exercises will be your warm up. Perform 2…
Day 6 Invert
Today is an active rest day. You’ll still be working the smaller muscle groups of the hands and feet for this session. Do 1 set…
Day 7 Invert
Today you’ll focus on core again. Remember you’re only working the inverts from the floor, this will allow you to focus on leg placement and…
Day 8 Invert
Today is an active rest day. You’ll be focusing on smaller muscle groups again and work on pointing the feet. Remember, you want nice extended…
Day 9 Invert
A strong back is necessary for safely inverting and preventing injury and your back is part of your core! Though most people only think about…
Day 11 Invert
Today you’ll focus on the core again. Start with the Hard core warm up. If you’d like finish this session with any of the flexibility…
Day 13 Invert
As I mentioned previously, a strong upper back is very important in developing solid inverts. Today you’ll focus on that. Starting with the Chest and…
Day 15 Invert
Today is the first day you’ll attempt the invert from standing!! Please keep in mind that not everyone will be ready for this step at…
Day 17 Invert
Today you’ll focus on the core. Begin with the Hard core warm up then perform 2 sets of each pole trick. If you can’t do…
Day 18 Invert
Today is all about the invert, whoot! I’m also gonna have you focus on lines paying special attention to your feet. Perform two sets each…
Day 19 Invert
Today is a full rest day. Try some foam rolling and treat yourself to a hot bath. Watch the lesson Tips For Controlled Inverts. Have…
Day 20 Invert
Today you’ll be targeting your chest and back. If time allows, use the Back mobility routine at the end of your session. Perform two sets…
Day 21 Invert
Today is an active rest day. I’ve listed all of the foam roller videos in this session. You could also try the Pole massage routine…
Day 23 Invert
Today you’ll focus on the invert. You’ll warm up with the Lower body routine and then move on to invert practice. Spend your time today…
Day 25 Invert
Today’s focus is on chest and back. Don’t work on your invert in this session. However, if time allows finish with the Back mobility routine.…
Day 26 Invert
Today you’ll be focusing on the abdominals and I’ve added some fun with spins for you to try. Start today with the Sexy legs and…
Day 28 Invert
Today you’ll work on the Shoulders and abs routine before moving on to invert practice. During your practice today, focus on timing and working on…
Day 30 Invert
I hope you’re feeling stronger and more confident in your skills. As you’ve now reached the end of this program there are two things I…
Veena’s Tips For Flow And Movement (LIVE LESSON) (FREE)
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 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…
Flow drill 2 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 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 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…
Getting Started Flow Program (FREE)
In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips for using the program. You…
Day 1 Flow
Welcome to your first day! Today I want you to focus on breath while moving through the flowmotion routine. Please do your best to record…
Day 3 Flow
Today we begin working on combos. Understand that if these combos are not challenging enough, you can choose something else from my routines section. The…
Day 4 Flow
Today is a quick day! I do have one main task for you to focus on. Focus on breathing during this Sexy legs and abs…
Day 5 Flow
Today we focus on movement, there is no pole work. Please take time to watch the entire Veena’s Tips For Flow and Movement lesson. Then…
Day 7 Flow
Today begin with the Express warm up, then you’ll move on to combo practice performing lesson 4-8 for 2 sets on each side. This can…
Day 8 Flow
Today is a rejuvenation day. Feel free to do some MRT (muscle release techniques) also known as foam rolling. You will find these tutorials among…
Day 9 Flow
Today we work on Flow Drill #1. This drill will act as your warm up too! When working on the drill always start without heels…
Day 10 Flow
Today we work on the Beginner sexy routine again. Begin with the Express warm up before working on the Flow drill 4 and then move…
Day 12 Flow
Begin today with the Performance ready warm up. Move on to Flow drill 2, focusing on breath and movement, performing up to 2 sets. When…
Day 14 Flow
Today is a long day, feel free to modify anything you like. Warm up first then run through the Flow drill 3 only once, before…
Day 15 Flow
Today you’ll run through the beginner routine twice. If you’re feel nice and warm, finish with the Middle splits routine!
Day 16 Flow
Today is an active rest day so run through the drills in the Veena’s Tips lesson. Remember to drink water and avoid sitting for too…
Day 17 Flow
Today the Sexy legs and abs routine will be your warm up. Then you’ll work combos 8-12 performing 3 sets using each side. Beginner 8…
Day 18 Flow
Today is an active rest day. I’ll have you work on flow drills 1 and 4. I know I’ve talked about focusing on your breathing.…
Day 19 Flow
Today you’ll focus on the Beginner sexy routine. Please run though it 3 times. First start this session with the Flowmotion routine as the warm…
Day 23 Flow
Today you’ll warm up using the Express warm up and then perform three sets of the Flow drill 4. As long as you’re feel very…
Day 24 Flow
Today is an active rest day. Go through the Flowmotion routine and take some time to watch full length videos of dancers who’s movements captivate…
Day 25 Flow
Today you’ll be using Flow drill 2 as the warm up then run through the Sexy routine again. Now that you’re more familiar with the…
Day 26 Flow
Today is a busy day. Begin with the Express warm up. Move on to combos 4-8 performing four sets on on each side. If you’re…
Day 29 Flow
Tomorrow is the last day. Today you’ll run through all of the flow drills starting with number 1. Flow drill 1 Flow drill 2 Flow…
Day 30 Flow
As dancers I’m guessing you’re always working towards improving quality of movement and flow. This isn’t a process that you go through once and then…
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…
Veena’s 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. Even…
Shoulder Mount Strength Routine
STRENGTH BUILDING – Length 13:00 – Items needed: Pole In 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. It…
Getting Started Shoulder Mount Program
Welcome to my 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…
Day 1 Shoulder Mount
Welcome to your first day, you’ll begin with the Express warm up. Then you’ll move on to Up and neutral scapula drills, 15 times. After…
Day 3 Shoulder Mount Program
You might be surprised to learn that strong legs, hip flexors and a good amount of pike mobility is really helpful when working towards your…
Day 4 Shoulder Mount
Today is an active rest day use the Flowmotion routine to relax. Remember to go light with the stretches, it’s stretching to maintain this is…
Day 5 Shoulder Mount
Today you’ll focus on pole work. Warm up with the Shoulder mount strength routine, the perform the Up and neutral scapula and Forward and back…
Day 6 Shoulder Mount
Today is a full rest day. Today is a good time to watch the Veena’s Tips for Shoulder mounts again. Just watch and take notes…
Day 7 Shoulder Mount
Today you’ll be targeting the whole body! There is no warm up today as the strength videos will serve as the warm up. You’ll start…
Day 8 Shoulder Mount
Today you’ll focus on pole work and full body training. I’ve placed the shoulder mount technique video at the end here if you need a…
Day 10 Shoulder Mount
Todays focus will be the upper body. Start your day with the Shoulders and abs routine, followed with the Shoulder mount strength routine and finish…
Day 12 Shoulder Mount
Today is a full rest day. Don’t sit for too long and be sure to drink plenty of water while you watch the Veena’s tips…
Day 14 Shoulder Mount
Today you’ll be focusing on core and hip flexors. Begin with the Express warm up then perform all of the tutorials listed in order. Direct…
Day 16 Shoulder Mount
Today is all about pole work and shoulder mount practice. No warm up is needed, the exercise will serve at your warm up for this…
Day 17 Shoulder Mount
Today you’ll be focusing on flexibility because, strength + flexibility = balance in your body. Warm up first using Express warm up or choose something…
Day 19 Shoulder Mount
Today is all about upper body! No warm up is needed, just start with the first video and work from there. Internal shoulder rotations 2…
Day 20 Shoulder Mount
Today you’ll do a bit of pole work and then move on to shoulder mount practice, working on your technique. Now is also a good…
Day 22 Shoulder Mount
Today you’ll be training lower body followed by shoulder mount drills for strength. Standing V 2 sets, 6 reps, both sides Sexy pike 2 sets,…
Day 24 Shoulder Mount
Today you’ll train upper body and flexibility. I’ve not included the links for today as I’m assuming you’re now familiar with all of the related…
Day 25 Shoulder Mount
Today is all about shoulder and abs and you’ll begin this session with the Shoulders and abs routine, then move on to Shoulder mount practice.…
Day 28 Shoulder Mount
Today is all about shoulder mount practice!! I’d like you to try and aim for 3 sets of each exercise in the Shoulder mount strength…
Day 30 Shoulder Mount
Congratulations you made it to the end! Even if you are not yet ready for a full shoulder mount that’s ok. I want you to…
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 progression…
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 will help…
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, however,…
4 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
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 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.
Veena’s 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 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 the a Halloween routine years ago. I called it the Creepy Ballerina and…
Creepy Ballerina Routine STATIC pole
ROUTINE length 3:00 If you would like to try this and can not yet do the intermediate moves, you can replace them with easier or…
Veena’s 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…
Veena’s 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 listed. Tick tock legs…
Veena’s 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 helping…
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 STATIC
This routine was from a September Instagram challenge and it includes an Invert split There is no realtime 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…
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 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 realtime 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 the skill needed in order to hold this pose…
School girl routine 3 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 a bonus…
Cheerful Exotic Combo
Let’s put a twist on Exotic pole work and use them in a cheerful way! Wanna make it sexy? Just change the music, slow things…
Twisted Invert to Trapped Slide
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 – BEGINNER This is a fun combo using the Sexy plie that will take you down to the floor. Choose whichever shoulder mount grip…
Bow and Arrow to Fang
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 – 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 – ADVANCED I’ve labeled this as advanced because you need to have above average shoulder mobility to do this safely. Do not attempt this…
Pole Hold to Twisted Pole Sit
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 – 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 True Grip Butterfly
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 – BEGINNER This is done on spinning pole which adds to the illusion of floating during the Pirouettes, but it can also be done…
Gemini to Reverse Poisson
COMBO – ADVANCED This is one of my go to fun combos using Gemini to transition into Poisson! This is done on static but would…
Back Bend Slide to Side Sit Up
COMBO – BEGINNER This combo was done on spinning pole, but would look cool on static as well. It’s a fun way to transition to…
Veena’s tips for 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 began 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…
Veena’s 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 tutorials are…
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…
Veena’s 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…
Veena’s tips for Dragons tail (LIVE LESSON)
I’ll show you 3 different entries for the Dragons tail. Please remember the mobility test is not as intense as the move it’s self. If…
Inter/Adv spinning pole combo LIVE LESSON
COMBO – BEGINNER/INTERMEDIATE/ADVANCED If you’re a beginner start at min 14.38! This tutorial will breakdown an interesting way to invert followed by a combo on…
Veena’s 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 2019 Instagram challenge. Suitable for all levels.
Advanced STATIC combo
ADVANCED -Static – COMBO This combo will give your knee pits some love! The song is Skybar by PALA Twisted grip handstand and single hand…
Money routine INTERMEDIATE 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 pole dance or if you’re new to spinning pole. There are no inversions so…
FREE Pole grips tutorial
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…
FREE How to grip the pole with the 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…
FREE Forearm Grips Pole Tutorial
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…
FREE Beginner Armpit Grip
Here I’ll demonstrate the grips we use with our armpits. This is a demo not the full tutorial, there is no need to try these…
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…
FREE 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…
FREE Side Pole Hold (Invert Grip) Tutorial
The Side pole hold is a fundamental move and grip. Understanding and using this trick properly can help prevent injury and allow you move smoothly…
FREE Beginner Side Pole Hold Grips
In this video I’ll demonstrate beginner Side Pole Hold Grip! Please understand this is a demo, I do not suggest you try this if you’re…
FREE Under Turns (Pirouettes) Tutorial
Let’s have a look at turning under our arms. I’ll show you 2 variations for the Under Turns.
FREE 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…
FREE Pole Hold Tutorial
The Pole Hold is a fundamental move. It can help protect you from injury, it builds strength and allows you 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 you’re arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight. When you’re…
FREE 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…
FREE Pole Dance Shoulder Exercise
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 drill for your scapula that also make for a wonderful warm up. If you’re having a difficult time not moving the whole…
Forward and Back Scapula
Before you work on anything else let’s learn more about your scapula. You can do this exercise anytime of day! Keep in mind it’s not…
FREE Performance Climb Tutorial
This is the most popular climb and it’s also considered a fundamental trick. For this climb you’ll be learning how to use the upper body…
FREE Pole Sit Tutorial
The Pole sit is a must know, fundamental trick. You’ll be using the Pole sit not only as a trick on it’s own but often…
FREE Forearm Sit Tutorial
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…
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 to 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 your 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…
Downward Wrist Twists
A common pole related forearm injury involving these muscles is called Golfers elbow. Working on wrist pronation (rotating the forearm to palm down) can help…
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, racquetball or even a large sock rolled up will work. Suggested sets and reps 1 –…
FREE Split Grip (Easy up) Tutorial
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…
FREE Elbow Stand (prep) Tutorial
Elbow stands are the baby steps to other things like forearm stands, and handstands! Learning how to push through the shoulders to provide the power…
FREE Climb and Hug Tutorial
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! ????…
FREE Basic Pole Climb Tutorial
This style of Pole climb is all about building strength, this means it’s important to train both sides equally. Even if it feels too hard…
FREE Side Sit Up Tutorial
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…
FREE Pole Hop Tutorial
You can think of this as a baby step to Pole holds if you’re not yet able to lift the feet off the ground. Remember…
FREE Fancy Crucifix Tutorial
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.…
FREE Pole Side Sit Tutorial
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…
FREE Pole Crucifix Tutorial
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…
FREE Beginner Knee Pit Grips
Now let’s take a look at 3 knee pit grips you’ll use as a beginner. Insuring these grips are solid will help you advance to…
FREE 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…
FREE Step Around Pole Tutorial
This move is an introduction to understanding spins, how to use the pole walk and your body to produce momentum on static pole. It will…
FREE Closed Hook SPIN Tutorial
Here’s another beautiful spin. I’ll teach you the static pole version first. Then if you like move on to the spinning pole option. If you…
FREE Extended Leg SPIN Tutorial
This “spin” is more of a slow descent to the floor. It’s a nice trick for beginners to work on because you do keep one…
FREE Back Hook SPIN Tutorial
Just like the Fireman, the Back hook is a classic OG spin! I’ll be teaching you 3 different grips and 2 leg positions as well.…
FREE Reverse Handstand (Prep) Tutorial
I’m excited to share this video with you! You’ll learn proper alignment for handstands, both free standing handstands and those that use the pole. Remember,…
FREE Half Cradle Hop Tutorial
This is a fun little hop/half spin to help you work up to a full Thigh rest (Jamilla). Remember you’re pushing through the PALM of…
FREE Teddy (Prep) Tutorial
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…
FREE Across Turns (Pirouettes) Tutorial
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…
FREE Side to Side Pole Tutorial
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 for this line improving workout!…
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…
FREE Basic Plank Tutorial
Once you have a solid pole sit you can began working on the basic plank. The plank is a fundamental trick to master before working…
FREE Body wave Tutorial
This is such a sexy transition, and it’s a great workout for the abdominals. Body waves are also wonderful for improve spinal mobility and an…
FREE Thigh Rest (Jamilla) Tutorial
This trick another fundamental move. You’ll be working more with the Pull split grip which you worked on previously in the Easy up tutorial! You’ll…
FREE Grounded Mercury Tutorial
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…
FREE Fan Legs (3 grips) Tutorial
I’m going to breakdown this trick into steps. You’ll begin by trying 3 grip options, give all 3 grips a try and start with the…
FREE The Prance Tutorial
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 introduced 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 I 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 be for I pole dance, I hope you like them too. Be sure you’re not bending at…
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…