Shocker
Not for our more conservative dancers. This one truly is a SHOCKER! You are unauthorized to view this page. Username Password Remember Me …
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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
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. You are unauthorized to view this page.
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. You are unauthorized to…
Lasso
I’ll show 3 different ways to bring the hoop overhead into lasso. You are unauthorized to view this page.
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……
Shoulder Hooping
I’ll go over various was to begin hooping on the shoulders. You are unauthorized to view this page.
Chest Hooping
I’ll cover a few options for bringing the hoop to the chest and keeping the hoop on the chest. You are unauthorized to view this…
Isolation Lift
This is a great beginner trick. Focus on turning smoothly and spotting and this will help with all your turns. You are unauthorized to view…
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. You…
Waist To Neck/Shoulder
Let’s take a look at bringing the hoop from the waist up to the neck or shoulders. You are unauthorized to view this page.
Under Leg Pass
We’ll take a look at both a horizontal and vertical pass though the legs. You are unauthorized to view this page.
Routine/Combos 1
A routine using some of the tricks we have covered thus far. You are unauthorized to view this page.
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. You are unauthorized to view this page.
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……
Kick Up
The kick up is a great way to move the hoop from the floor on to the legs. You are unauthorized to view this page.
Step Through
This move is impressive and fun. A large hoop will make learning this trick more manageable. You are unauthorized to view this page.
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……
Routine/Combos 2
This routine will allow you to work on some fun combos. You are unauthorized to view this page.
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. You…
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. You are unauthorized to view this page.
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
Here we’ll learn how to combine the fireman and back hook spin. You are unauthorized to view this page.
Beginner 2
We’ll learn a routine that will use the half spin as a transition into other spins. You’ll also see a variation of the back bend.…
Advanced 1
This routine includes some of my favorite spin combos to give you a feeling of continuous motion. You are unauthorized to view this page.
Intermediate 1
In this mini routine we’ll take a look at using a side spin to transition into a shooting star. You are unauthorized to view this…
Beginner 3
Beginning dancers can use this as a mini routine. Advanced dancers would benefit from adding this into a longer routine. These moves make great transition……
Beginner 4
This routine will combine seven beginner transitions and moves. You don’t have to use advanced moves to create a pretty routine. You are unauthorized to…
Beginner 5
In this lesson we’ll take a look at a front to back hook. You are unauthorized to view this page.
Beginner 6
In this routine we’ll get a little sexy with the shoulder slide body wave and the leg show variation. You are unauthorized to view this…
Intermediate 2
Use option 2, thumb up on bottom hand, for the carousel. See the related video if you are unsure of this position. In this routine……
Beginner 7
In this routine you’ll see some interesting floor work leading you back up to standing. You are unauthorized to view this page.
Beginner 8
We’ll take a look at a routine that doesn’t require any spins. You are unauthorized to view this page.
Intermediate 3
This routine starts with a three spin combo and ends with floor work that moves you back up to standing. NOTE: The pike spin is……
Beginner 9
This is a great strength building routine. It includes a pole work combo and sexy body rolls and waves! You are unauthorized to view this…
Intermediate 4
In this combo we’ll put together forward and backward chair spins with front and back hooks. You are unauthorized to view this page.
Intermediate 5
In this routine we’ll combine a cradle or half cradle into a plank spin then take it down to the floor and back up. You…
Advanced 2
This is an advanced routine because strength and control are paramount. You are unauthorized to view this page.
Advanced 3
With a unique transition from a corkscrew spin that leads back up to standing this routine is super fun. You are unauthorized to view this…
Intermediate 6
A variation of the extended leg spin adds to the flowing movement of this routine. The focus of this lesson is flowing movement. You are…
Beginner 10
More flowing and connecting work using pole turns and half spins. You are unauthorized to view this page.
Beginner 11
In this routine we’ll focus on pole work and performing basic combinations while on the pole. You are unauthorized to view this page.
Intermediate 7
This is a fun little routine that includes a combo up on the pole. You are unauthorized to view this page.
Intermediate 8
This routine includes two full spins and one half spin. Remember to pay attention to my cues for body placement during transitions. We are working……
Intermediate 10
In this routine we’ll take a look at a reverse attitude, into chair spin combo. Don’t forget to follow the fluidity cues. You are unauthorized…
Intermediate 11
This is a short routine with few spins. It is perfect for focusing on technique and movement. You are unauthorized to view this page.
Intermediate 12
So many great spins in this routine. Notice how my transitions are not rushed. Breathe and take time to enjoy the movement. You are unauthorized…
Intermediate 13
We’ll start with a three spin combo and look at some variations on these spins as well. You are unauthorized to view this page.
Advanced 5
The first combo feels like continuous motion. This combo includes three spins and has a variation on the reverse grab. You are unauthorized to view…
Intermediate 14
We’ll take a look at two full spins and a half spin/hop. Don’t forget to work on your fluidity. You are unauthorized to view this…
Beginner 12
This lesson is a great exercise in transitions. Try playing with different music and changing they style of your dance while continuing to use the……
Booty Pop
BOOTY: More booty is beneficial here. Try using the tips I give you to make it look more dramatic. You are unauthorized to view this…
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
In this video I give you tips for tumbles with both elbow and shoulder dismounts. You’ll see my preference for the forearm grip after I’ve……
Shoulder 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.……
Chest And Back Routine
This is a 20 minute strength routine. We’ll cover conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout……
Lower Body Routine
This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and flexibility. Perform this workout 1-3 times a week, leaving……
Basic Warm Up Routine
This eleven minute, full body warm up is great for warming your body and the pole too. You are unauthorized to view this page.
Hard Core Warm Up
This is an eight minute, core strengthening warm up. It can be used on its own at anytime to condition the core or as a……
Express Warm Up
This is a six minute warm up. This one will get your heart pumping. You’ll see different options for all levels. If you need help……
Tips For Splits And Hips (LIVE LESSON)
Tips for middle splits. For stretches to achieve the splits please check out our stretching section. You are unauthorized to view this page.
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…
Pole Strength Routine
This seventeen minute routine can be used once you have a good understanding of all the pole strength lessons. It is designed to burn fat,……
Beginner Routine STATIC pole
This is a beginner level routine. All of the moves listed can be found in this beginner section. You are unauthorized to view this page.
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
This is a one minute and thirty second routine. The focus is on two long advanced combos. Work on mastering the combos first then work……
Intermediate Routine STATIC pole
This is a fun, 2 minute, intermediate routing. We will again work on flow and combination. I have divided this routing into different sections for……
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……
Front Splits Routine
This is a 25 minute side splits, left and right side routine. If you are new to stretching you should perform splits training once per……
Middle Splits Routine
This is a 23 Minute middle splits routine. Beginners should perform middle splits training once per week. After at least two weeks progress to twice……
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:
Hula Hoop Combo 1
This is a combination of several hoop moves. Please check out our hooping section for individual lessons on hooping. You are unauthorized to view this…
Hula Hooping Combo 3
This is a combination of several hoop moves. Please check out our hooping section for individual lessons on hooping. You are unauthorized to view this…
Hula Hooping Combo 2
This is a combination of several hoop moves. Please check out our hooping section for individual lessons on hooping. You are unauthorized to view this…
Hip Lift
FLOOR WORK / TRANSITION: I’ll demonstrate two different entries and several variations for the legs. You are unauthorized to view this page.
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
This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any……
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
This is an 18 minute routine with no pole required. In this routine I’ve combined my sexy floor work into a challenging workout. It’s designed……
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. Please refer to the related lessons below the main player……
Floorwork Combo
FLOORWORK COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves. You are unauthorized to view…
Combo Side Sit To Falling star
POLE ADVANCED COMBO: This is a combo from an aerial split grip to side sit into falling star. Please refer to the related lessons below……
Combo Standing lift into Basic Butterfly
POLE ADVANCED COMBO: I love this combo. A good deal of flexibility and strength is needed. Please refer to the related lessons below the main……
Combo Pole sit to Chopstix
POLE ADVANCED COMBO: A good deal of flexibility and strength is needed. Please refer to the related lessons below the main player for in-depth instruction……
Combo Tick Tock Legs In Pole Sit
POLE INTERMEDIATE COMBO: This is listed as intermediate but strong beginners could work on this too. You will need a solid performance climb and pole……
Spinning Pole Forward Invert Prep
SPINNING POLE INTERMEDIATE: I’ve listed it as intermediate but strong beginners could work on this as well. This is a forward spinning prep for inverting.……
Spinning Pole Reverse Invert Prep
SPINNING POLE INTERMEDIATE: I’ve listed it as intermediate but strong beginners could work on this too. This is a reverse spinning prep for inverting. A……
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is an great way to prep for single hand holds on spin. Do not hang off the arm. As always the……
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is a great way to prep for aerial spinning pole inverts. As always the shoulder must be engaged before lifting the……
Ayesha Entry Leg Variation
POLE ADVANCED COMBO: I’m doing an invert into an Ayesha with an interesting leg variation and moving into a jackknife. Please refer to the related……
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. You are unauthorized to view this page.
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 move for a strong intermediate dancer. There are two ways to Invert when spinning forward this is the first……
Spinning Pole Reverse Invert
SPINNING POLE INTERMEDIATE: This is a move for a strong intermediate. I’ll demonstrate how to pivot on the foot and turn the body preparing for……
Combo Brass Bridge to Reverse Poisson
POLE – ELITE – COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves. You are…
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 move could be done by a strong intermediate. There are two ways to invert when spinning forward this is the……
Spinning Pole Aerial Reverse Invert
SPINNING POLE – ADVANCED: This move could be done by a strong intermediate! A solid side pole hold is important. Do not arch the low……
Combo Slow Flip Handspring
POLE – ELITE – COMBO: In this combo I’m using a true grip AKA chinese or cup grip for my handspring into Ayesha. I’ll show……
Combo Shoulder Mount Flip
POLE – ELITE – COMBO: In this combo I’m using a cup grip for my shoulder mount. The Veena Grip can also be used. Instead……
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 they are 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. Thumb is down in true……
Static Spinning Scorpio
POLE – ADV – COMBO: A super strong straight leg invert is necessary before moving on to this. Open hips are important for the exit……
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 basic invert. A very strong basic invert is needed……
Combo Brass Monkey To Reverse Brass Bridge.
POLE – ELITE – COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves. I’m calling……
Combo Reverse Brass Bridge to Poisson
POLE – ELITE – COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves. You are…
30 Days To Flexy Intro
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……
Floor Transition Scissor Leg Combo
TRANSITION FLOORWORK – BEGINNER – COMBO: This is a great way to practice your outer knee pit grip! You are unauthorized to view this page.
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.……
Transition Twisted Grip Walkover
POLE – ADVANCED – COMBO: Please refer to the related lessons below the main player for in-depth lessons. You are unauthorized to view this page.
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: Please refer to the related lessons below the main player for in-depth lessons. You are unauthorized to view this page.
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. You are unauthorized to view this page.
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 is a great way to help prepare for the variation on the……
Spinning Pole Split Spin Combo
SPINNING POLE – INTERMEDIATE: This is a move for a flexible intermediate dancer. Check out the related lessons for helpful stretches, strength and pole work……
Static Spin Reverse Grab To Barrel Roll
POLE – ADVANCED – COMBO: It’s listed as advanced, but is a higher level advanced move because of the timing and momentum needed to V……
Floor Shoulder Mount Series
FLOORWORK – INTERMEDIATE – COMBO: This is a great way to practice your shoulder stand pike and condition for full shoulder mounts. This lesson has……
Shoulder Stall
POLE – ADVANCED: Please refer to the related lessons below the main player for in-depth lessons and helpful things to work on. You are unauthorized…
Combos Suicide Back Hook
POLE – ADVANCED – COMBO: There are three variations: V out, Scorpio and Superman. NOTE: I’m using technique for static pole, not spinning. Please refer……
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 move 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. Imagine the turn out of a……
Workout 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. Upper body strength is needed……
The Stands Routine
This is a 25 minute routine. I have had many questions about training stands so I decided to record and share how I train with……
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
This is a full body workout using a super set. This means doing all three exercises with out rest between or back to back. Rest……
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…
Sequence 1 Arms
This lesson will focus on arm movements while standing and sitting. You are unauthorized to view this page.
Reverse V Sit
This lesson will provide tips and helpful placement options including entries and exits from this pose. You are unauthorized to view this page.
Sequence Lunge Combo
This is a chair dance sequence that will use a lunge across the chair and side plank. You are unauthorized to view this page.
Forward Top Plank
This lesson will provide important tips to help you find balance and control for this trick. You are unauthorized to view this page.
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. You…
Sequence Arm 2
This lesson will include more arm movements and seated upper body movement. You are unauthorized to view this page.
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. You are unauthorized to view…
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. You are unauthorized to view this page.
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
POLE – INTERMEDIATE: Please refer to the related lessons for a list of things to know and to work on in order to achieve this……
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! This one has all kinds of goodness in it. We start with an extended butterfly coming into a standing……
Spinning Pole Shoulder Mount
SPINNING POLE – ADVANCED: A solid shoulder mount V and butterfly is needed. Alway keep in mind that to slow down a spin you must……
Sequence Toe Drags And Plank
This sequence will focus on toe drags and chair top plank. You are unauthorized to view this page.
Sequence Squat Turn To Split
In this sequence I’ll be demonstrating toe drags, cross steps and we’ll look at a squat turn. You are unauthorized to view this page.
Sneaky V Floorwork
POLE – Intermediate/ADVANCED: A high level intermediate or advanced move. You’ll learn the positioning and my favorite entry into the Sneaky V from the floor.……
Sneaky V
POLE – ELITE: I’ll demonstrate a few methods of entry and exits as well. Please refer to the Related lessons below the main player for……
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 lessons……
Sequence Lying chair Split
This sequence will focus on the lying pole split. You are unauthorized to view this page.
Stargazer
POLE – INTERMEDAITE: This is an intermediate lesson without back bend but advanced with full back bend. Please refer to the related lessons for a……
Combo Stargazer To Elbow Grip Exit
POLE – ADVANCED – COMBO: I hope you enjoy this fun combo. Please refer to the related lessons below the main player for in-depth lessons……
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: This is almost advanced because of the strength needed to pull up into V thigh rest. Be sure to check……
Sit Down Stand Up
This sequence will focus on creating interest while sitting down and coming back up to standing. You are unauthorized to view this page.
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. You…
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……
Sequence Top Sit
This sequence will focus on using the top sit. You are unauthorized to view this page.
Tick Tock Invert
POLE – ADVANCED: This move is for an advanced student or strong intermediate student. This requires strong hands and some fast legs! Be sure to……
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: This is a combo to challenge the intermediate student. You should be able to hold your own body weight for……
Fireman Spin Exit
POLE – BEGINNER: Learn how to do this neat exit from Fireman spin! You are unauthorized to view this page.
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
I created this quick and easy 10 minute warm up to help you prepare for a show, competition or any performance that requires you to……
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.
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
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……
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. You are unauthorized to view this page.
Quick Hip And Glutes Routine
I wanted to share a bit of my morning workout with everyone today. Do this sequence for a total of 3 sets. That would be:……
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. You are unauthorized to view this page.
Hammock Inverted Pike
MIDDLE HAMMOCK – AERIAL: This is a fun pose and a great stretch for the backside of the body. You are unauthorized to view this…
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. You are unauthorized to view…
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. You are unauthorized to view this page.
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
Hi and welcome to my Caterpillar, Nailed It, program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide……
Day 1 Caterpillar
We’ll begin today with some scapula training and move on to elbow stands (or elbow stand attempts!) and pole work. We’ll be perfecting the pole……
Day 3 Caterpillar
Today we’ll focus on the shoulders. Perform 2 sets 10 reps for each exercise. Feel free to use your own stretches if you like or……
Day 5 Caterpillar
Today’s focus is pole work. Here are your sets and reps, one set of each: 20 up and down scapula / 10 elbowstand / 6……
Day 7 Caterpillar
Today we’ll focus on the core beginning with the hard core warm up. Perform two sets of each exercise. Here are your reps for today:……
Day 8 Caterpillar
Today we’ll be focusing on the muscles of the hands and forearms. Perform 2 sets and 10 reps for all exercises. Then move on to……
Day 10 Caterpillar
Today we’ll focus training shoulders and balance. We will also be trying our first caterpillar. Remember to work on it low from the ground first.……
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 we focus on pole work. Here are your feps and sets. Perform 1 set of each 20 up and down scapula / 10 elbowstands……
Day 14 Caterpillar
Today we focus again on core and balance. Perform 2 sets and 10 to 12 reps for each exercise. Don’t stress if you are 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
This is a sexy, smooth routine that will show you how to connect beginner moves, transitions and floorwork. My routine is packed with beginner work,……
Day 15 Caterpillar
Full rest today. Treat your body with a little TLC. You are unauthorized to view this page.
Day 16 Caterpillar
Today we’ll focus on shoulders and abs. Warm up with the shoulders and abs routine. Perform or attempt 5-10 caterpillars before moving on to handstand……
Day 17 Caterpillar
Today we focus again on hands and forearms. This gives the rest of our bodies an opportunity to rest and recover from yesterday’s training. Begin……
Day 18 Caterpillar
Today’s focus is lower body. Strong hamstrings and calfs will help you improve your caterpillar dramatically. Begin with the lower body routine then move on……
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 below for a……
Day 20 Caterpillar
We focus on pole work again today, warming up with pole climbs. Perform: 7 double climbs on each side / 7 inverts on each side……
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 we focus on lower body. Remember lower body strength is very important for the caterpillar. We’ll begin with the lower body strength routine and……
Day 23 Caterpillar
Today we’ll play with transitions and floorwork. Perform 1 set and aim for 10 reps of each. Finish with a bit of foam rolling for……
Day 24 Caterpillar
Today we focus on chest and back strength training. We’ll work on the caterpillar some more and finish with a back mobility routine. You are…
Day 25 Caterpillar
Today we will work on lower body. The routine will warm up your muscles and help you focus on improving leg lines. Move on to……
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. Take some time to……
Day 30 Caterpillar
With a few tips you can make today as successful as possible. Make sure you are fully warmed up by using either of the routines……
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 We’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 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)
This routine was developed for the 30 day flow program, but it can be used on its own as well. This routine could also make……
Flow drill 2 STATIC pole (LIVE LESSON)
This drill will focus on turns and transitioning from standing to the floor and back. Feel free to do the under and across pole turn……
Flow drill 3 STATIC pole (LIVE LESSON)
This routine is body waves and more body waves and transitioning from standing to floor and back. Feel free to add in a floor body……
Flow drill 4 STATIC pole (LIVE LESSON)
This drill is all about floor work. It’s a great option for working on flow if you don’t have access to your pole. Don’t forget……
Getting Started Flow Program
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 11 Flow
Today is an active rest day. Enjoy moving through the flowmotion routine. You are unauthorized to view this page.
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! You are unauthorized to view…
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……