Lateral Pull Downs
Today I’ll share with you a few variations for this exercise. Before starting this exercise, please do the shoulder mobility test. It’s presented first. It’s…
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External Shoulder Rotation
This and the internal shoulder rotation are both exercises I think everyone should do. You’ll be strengthening the rotator cuff, which could help prevent injuries,…
Lateral Raises
I think you’ll find this is a nice exercise for sculpting shoulders and maintaining shoulder health! Be sure your resistance band has tension at all…
Figure Eight Drags
I’m excited to teach you this transition. You’ll be using a True grip to help you maintain your balance. Figure 8 toe drags are wonderful…
Step Behinds
Let’s have a look at a common pole dance transition that is fun and a great way to enhance your freestyling tools. I think you’ll…
Hip Waves
Did you know hip waves are different from hip circles? Here it’s all about the hips, which move up and down instead of only around.…
Cross Steps
In this video I’ll teach you 2 variations: forward cross steps and backward cross steps. Try doing these at different speeds or make them bigger…
Hip Circles
You’ll learn how to create big, small, fast and slow hip circles. These make for a wonderful warm-up and of course they’re perfect for sexy…
Toe Points
I don’t know of any dancer who doesn’t want to develop a nice foot line. This video will break down how to point the foot…
Soleus Raises
This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent, you will…
Foot Exercise 2
Treat your feet to this exercise—it’s a nice one. Feel free to do these really slowly. Suggested sets and reps: 10-15 reps, 1-3 sets, 3…
Foot Exercise 1
This exercise can take some practice, but it’s a good one if you have flat feet! Avoid curling the toes under for this one; that’s…
Foot Push
For this exercise I’ll provide 2 options for positioning the body, choose whichever feels most comfortable. Suggested sets and reps: 10-15 reps, 1-3 sets, 3…
Foot Adduction
This exercise is also known as foot/ankle inversion! Feel free to tie the band onto your pole or close it in a door if holding…
Foot Abduction
Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps: 10-15 reps, 1-3 sets, 3 times…
Ankle Rotations
These are a wonderful warm-up and will help improve your ankle mobility! Suggested sets and reps: 10-15 reps, 1-3 sets, 3 times per week. T.M.G.…
Toe Points With The Band
This exercise is similar to the Foot push, however, the leg should be straight, not bent like in the foot push. Suggested sets and reps:…
Calf Raises
If you don’t have a pole, use a wall, chair, or anything stable. Increase the intensity by doing these on the edge of the stairs…
Foot and Ankle Strength Routine
STRENGTH BUILDING – Length 13:00 – Items needed: This routine targets everything below the knee, and it’s a wonderful way to prepare your feet and ankles…
Pull In Walk
I love this walk. It’s smooth and will slowly draw you closer to your pole, making it a nice transition for moves that require you…
Back Bend Slide
Adding a slide is a great way to transition down to the floor. You’ll learn a few different ways to grip the pole and position…
Sexy Walks
Sexy walks are great with or without a pole. Practice them both ways! You can even use a wall for balance when learning this walk.…
Pole Back Bend
This tutorial will introduce you to back bending while using your pole and provide you with tips and techniques for preventing lower back irritation, resulting…
Reverse Body Waves
Did you know some people will find this style of wave easier than the regular body wave? On the other hand, you might find it…
Beginner Shoulder Slide Waves
For this tutorial, I’ll assume you’ve already learned the shoulder slide shown in the previous lesson. This tutorial will focus more on the different wave…
Beginner Shoulder Slides
Even if you’re a total beginner, you can start the process of preparing for Shoulder Mounts using this tutorial. Feeling skin irritation is normal, but…
Sexy Plie
In this tutorial, I’d love to teach you a few entries, exits, and grips for this sexy transition! Once you understand this transition, try my…
Slink Up
This is one of my favorite ways to transition from the floor back up to standing, and I hope you enjoy it too. Don’t stress…
Spin Up
This is another popular way to transition from the floor back to standing. You’ll learn several grips you can try. Use them all or pick…
Standing V Straddle
This pose is so pretty, but it requires strong hips and glutes, which are just as important as flexibility for this move. Keep practicing and…
Pole Kicks 3 Ways
In this tutorial you’ll learn 3 styles of Pole Kicks. Fun fact, a nice kick doesn’t require a lot of flexibility! When done as taught…
Modified Shoulder Press
Today I’ll teach you a unique exercise that works the chest and shoulders because of the angle that is used. Suggested sets and reps: 8-15…
Side Push Up
Today I’ll teach you two different positions you can use while performing this exercise. One position targets the triceps more, and the other will focus…
Scapula Push Ups
I think you’ll find this exercise makes for a great addition to any warm-up. Remember not to bend the elbows; the motion is coming from…
Pole Shoulder Press
I’ll teach you how to utilize your pole, a chair, or any other sturdy knee-height object to strengthen your shoulders. Working on these will prepare…
Wall Handstands
This is your first step towards working on handstands! If you have a fear of your arms not being able to hold you, give the…
Flirty Fireman Spin
This spin is a more elegant variation of the Fireman spin. I’ll teach you static and spinning pole. The Push grip comes in really handy…
Ankle Attitude Spin
This is such a beautiful spin. One key point to remember is that the ankle will be resting on the pole. This means you’re able…
Fireman Spin
This is a true classic pole trick, big thanks to all the strippers who brought this spin to the masses! In the fireman spin you’ll…
Attitude Spin
While this spin is similar to the Ankle attitude spin, for the Attitude spin both the front and back legs are off the pole. Remember…
Back Attitude Spin
Once you understand the Step around and Attitude spin, give this a try! Choose whichever style of Side pole hold works best for your body,…
Ab Curls
In this video, I’ll teach you two options for this exercise. Keep in mind this is not the same as a sit-up. This exercise will…
The Ab Switch
Even though I point out this exercise is great for postpartum, it’s really something everyone should be doing. I’ll teach you a few variations to…
Pole Plie
This is a great way to improve your external hip rotation, but it’s important to stay within your range of motion for this exercise. Never…
Pole Pistol Squat
My oh my, these are tough! If you’re new to exercise, start with the beginner option. If you have or have had knee troubles in…
Pole Push
Today you’ll learn 2 different variations of this exercise. Use them both, as each one targets slightly different muscles. If it feels too easy, you…
Side Hold Tuck
You’ll be using the Side pole hold for this exercise, making it an effective way to train for inverts, shoulder mounts, and the like. You’ll…
Pole Squats
There are all kinds of variations for foot and leg positions in a squat, and each one targets slightly different muscle groups. You’ll learn a…
Bird Dog
To really feel this exercise, you’ll need to focus on holding a neutral pelvis (this can be slightly different for everyone) and don’t twist your…
Biceps Curl
I’ll be teaching you a few variations for this common exercise. Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week. T.M.G. BICEPS…
Booty Lift
I love this one and I want you to get the most out of this exercise. So, don’t round your lower back but rather think…
Booty Squeeze
The goal of this exercise is not how high you can lift your legs. It’s actually about pressing the heels toward each other while holding…
Burpee
I’m not a huge fan of training with burpees, but they were very popular a while back, so I thought breaking them down might help…
Standing Ab Crunch
I know this exercise might look easy, but if you’re actively pulling and engaging the right muscles, it’s very effective and great for building a…
Superman Back
I’ll provide you with a few variations to work with. Unlike the previous exercise, the Spinal contraction, in this exercise you do squeeze the butt.…
Torso Rotations
For this exercise, I want you to focus on hinging at the hips. Don’t bend at the waist, as this will cause strain in the…
Torso Twists
I’ll teach you a few options for arm placement, and you’ll start by sitting on the floor. You can stay on the floor for as…
Pike Compression
These are very challenging! Don’t be surprised if you can’t lift your legs off the floor very far, if at all—this is normal and will…
V Sit Compressions
When working with this exercise, your pelvis position is important, so pay close attention to my cues! Just like in the previous tutorial, it’s normal…
Hip Flexor Lifts
Here’s a great exercise to help you prepare your deep core muscles for all moves that require the legs to be lifted high above the…
Knees Spin
In this tutorial, I’ll teach you 2 grips, and you’ll learn spinning pole while gripping with the knees, providing a lovely option for beginners. If…
Clamshells
Clamshells are awesome for strengthening the muscles that aid in active flexibility. You’ll need this for tricks like Chopstix or inverted splits and straddles. I…
Climb Ups
You’ll love how this exercise targets your whole body. I’ll teach you the proper skills needed to use this as a strength-building exercise. You’ll be…
Side Pole Row
This exercise may not be suitable for everyone. I’ll offer you a few tips if you’re new to exercise or if you have poor external…
Inverted Shrugs
If you want to start working towards elbow stands, handstands, or tricks like Ayesha, these can help you understand the movement you’ll use to push…
The Hover
I truly love this exercise. It’s deceptively challenging when done correctly. I’ll have you start by finding your neutral pelvis, which is key for seeing…
Lying Leg Circles
In this exercise, you’re moving the leg, but to get the most out of this, your hips need to stay still. Don’t twist the hips…
Hollow Body
First, understand that the term “hollow body” is a position. The exercises you’ll see in this lesson will help you find and create muscle memory…
Finger Push Ups
Here’s a nice exercise to strengthen your hands. Remember to keep your fingers spread wide and place even pressure throughout the movement. Choose whichever variation…
Dolphin Push ups
In this video I’ll introduce you to a wonderful exercise to strengthen your core and shoulders. Dolphin push-ups are helpful when training for elbow stands,…
Hip Internal Rotations
Just like in the previous tutorial, a strong internal hip rotation will help with moves like plank, cross ankle release, and your squeezing leg muscles.…
High Biceps Curls
This is another great bicep curl variation. Remember to keep the elbows up to target the right muscle groups! Suggested sets and reps: 8-15 reps,…
Hip External Rotations
This exercise will help you strengthen the external hip muscles, which will help improve middle splits and moves that require split flexibility while inverted. Suggested…
Double Knee Pit Grip
This video will demonstrate the double knee pit grip, its uses in moves, and as transitions to tricks. Don’t worry about doing these just yet;…
Flag Hold
This video will demonstrate the Flag Hold and intermediate grip. In this version, the body is facing down, not turned to the side.
Funny Grip
This video will demonstrate the Funny grip and provide you with a few tips for using it safely. Not all holds are right for everybody,…
Gun Grip and Claw Grip
This video will demonstrate two grips that we’ll use more once you’ve reached intermediate level. The Gun Grip and Claw Grip!
Intermediate Twisted Grip and Claw Grip
This video will give you a close look at two common grips used for shoulder holds and mounts: the twisted grip and claw grip. You’ll…
Intermediate Invert Grips
This video will help familiarize you with common grips used to invert and transition from! I’ll show you 4 grip combinations. The push grip (top…
Caterpillar
In this tutorial, I’ll teach you skills from the floor all the way to spinning pole! If you’d like to take this trick nice and…
Reverse Elbow and Handstand
Before working on this tutorial, make sure you’ve already watched the Reverse handstand (prep) video; this has important detailed tips for correct finger, hand, and…
Inverted Crucifix
The Inverted Crucifix is a key component to understanding the leg position needed for a safe and secure Caterpillar. If you’re new to this move,…
Invert
Inverts are a big milestone and very exciting, but before working on these, you really need to understand and have a solid side pole hold.…
Side Climb
In this lesson you’ll learn how to side climb on static pole, add spin to the static climb, and you’ll learn this climb on spinning…
Performance Side Climb
This climb is the “pretty” side climb and it creates lovely lines! It requires a bit more strength than the side climb because you don’t…
Gemini / Outside Leg Hang
This is an Outside Leg Hang (OLH). If you want to work on this trick but you don’t yet have your Invert, you can still…
Attitude climb
This climb is so pretty when done slowly on spinning pole, as you’ll see demonstrated towards the end of this video. Even with a static…
Figurehead
Working on the Figurehead will help you prepare for aerial inverts! Pay close attention to the P.O.C.’s—this will help tremendously. Performance climbs Performance side climb…
Standing Fireman Spin
Did you know that when you do this trick on spinning pole, you’re using the Crucifix pose? Fireman spin Pole hold
Plank / Thigh slide Dismount
This exit is a great option for those who don’t feel comfortable doing a reverse handstand as a dismount from inverted poses. Inverted crucifix Strengthens:…
Shooting Star
Having a solid Shooting Star is the first step in preparing for the Marley trick! Did you know there’s no need to pull on the…
Forward Attitude Spin
This forward-facing spin requires strong shoulders and a solid hand grip. I’ll provide a few different options for your arm placement so you can choose…
Split Grips
This video will demonstrate 4 different split grips with close-up views of proper hand and shoulder placement.
Side Split Grips
I’ll cover the True grip and Cup grip. These grips are advanced level because of the shoulder strength and mobility needed to properly perform these…
Aerial Split Grips, Bodywaves, and Walks
There’s a whole lot to love in this tutorial. You’ll learn 4 grips along with tips for spinning pole and how to air-walk and do…
Tuck Spin
This spin can be fun and fast! Please remember, there’s no need to jump into this spin. It’s a really common mistake and it will…
Tuck V Spin
This is a tough one! Don’t expect to get this right away unless you’ve been pole dancing for a while or have very strong hips…
Carousel Spin
In this tutorial, I’ll teach you the Carousel, V Carousel, and Straight Leg version. You’ll learn multiple ways to grip the pole as well. If…
Ayesha Split, Twisted, Elbow, and Forearm Grips
You’ll be learning 4 different grips; one grip isn’t better than the other! Before moving on to any of these Ayesha grips, be sure you…
Butterfly – Split, Twisted, Elbow and Forearm
This is one super-duper Butterfly tutorial. You’ll learn 4 grips and 2 entries, one using a Caterpillar and the other a Gemini. You’ll learn methods…
Butterfly Invert
This advanced move is the perfect transition into a Butterfly or Extended Butterfly. Before training this invert, make sure you’ve been conditioning your shoulders and…
Chair Spin
The Chair spin is a prerequisite for learning the Reverse grab spin, and you should already be able to do The prance before working on…
Inverted Thigh Hold
If you’re a beginner, feel free to try this one because I teach this from the floor first, so no invert is needed to practice…
Extended Butterfly
In this tutorial, you’ll learn several hip and chest positions you can use to create different styles of Extended Butterflies. You’ll learn Split grip, Twisted…
Reverse Side Spin
This is a fun one! Please make sure you’ve watched my Side spin and Step around tutorials before working on this one. Click the pink…
Two Hand Plank
I can’t stress how important having a solid pole sit is before working on any kind of plank pose. Also, as with all leg grips,…
Cradle Spin
Don’t confuse this with the Tuck Spin. In Tuck Spin, the hands are together in true grip. For Cradle, you’re using a split grip. A…
Pole Hold Spin
Before working on this spin, you should already be able to do pole hops. I’ll teach you both static and spinning pole! This spin is…
X Ankle Climb
This climb is so pretty on spinning pole! First, I’ll teach you on static pole so you can get a better understanding of things like…
Flying Fireman Spin
Here is a fun variation of a Fireman spin—it really does feel like you’re flying! Fireman spin Pole leg lifts
Front Hook Spin
This spin is performed with the body to the side of the pole. It requires more strength than spins that face the pole. I’ll cover…
Flatline Scorpio
I’ll show you 2 ways to enter into this trick. You’ll also learn the difference between a closed and open hip while in this pose.…
Cross Knee Release
Have no fear, you’ll learn this pose from the floor first, so if you’re a beginner, feel free to give this a try too. You’ll…
Scorpio / Inside Leg Hang
In this tutorial you’ll learn several variations for this move. These are short leg and long leg Scorpio and an open and closed Scorpio. You…
Cross Ankle Release
Note: If you’re bow-legged, the Cross knee release may work better for you. You see, for the most part the CAR and CKR are interchangeable,…
Star
In this video, you’ll learn 2 options for hand placement and 2 options for leg placement, allowing you to find the right grip that works…
Side V
I’ll teach you a few entries and exits for this trick. Having a solid Gemini before working on this move is recommended. Don’t confuse this…
Elbow Stand Sit-Up
This is a great transition from the floor to the pole. Strong shoulders and abs are a key component of this trick. If you’d like…
Hip Holds Pike and Variations
This trick is the next step towards Jade split! Please make sure you’ve already learned the Tuck hip hold and remember to place the pole…
Tuck Hip Hold
This trick is a great way to prepare yourself for other more advanced hip holds like the Pike, Inverted Lotus and Jade. Pay close attention…
The Doll
Performed with a smile, ouch this one hurts! This pose will take advantage of your front armpit hold. If you have a solid Side pole…
Rockstar Spin
This spin is done on static only. The lean back that is needed for this dynamic spin doesn’t translate well to spinning pole. If you…
Corkscrew Spin
You’ll learn both static and spinning pole methods. However, I prefer to do this spin on static, but try both and see which one feels…
Roxie Spin
The Roxie spin is a unique way to enter into a Ballerina as a spin. I’ll show you both static and spinning pole. You’ll learn…
Reverse Grab Spin
Please remember the static Reverse Grab is not ok for beginners. Before attempting this spin, you should have been working on shoulder conditioning for weeks—for…
Ballerina
This is not the twisted version of the Ballerina. For this trick, the back of the armpit is against the pole and you’re bringing the…
Twisted Ballerina
In this version of the Ballerina, the front of the armpit is against the pole and the same hand is gripping the same foot. The…
V Invert / Chopper
Please understand, this is not the first invert you should learn; use my Invert tutorial first! I’ll show you a few options for entering this…
Bum Slide
This is a fun way to exit into a standing pose or come down into a drop split. Remember that everyone’s hand placement will be…
Pole Handstand
I love a good pole handstand! Please be sure you’ve already worked on the Reverse handstand (prep), Reverse elbow and handstand and Wall handstands, before…
Twisted Dismount
This exit is a pretty way to come down to the floor. I’ll show you on both static and spinning pole. When you’re new to…
Juliette Spin
You’ll learn both static and spinning pole skills for this spin. You’ll need shoulder mobility for this one, too, so make sure you’ve been working…
Spin Dismount
For this dismount, you’ll learn both static and spinning pole skills. This is a fun way to exit from Inverted Crucifix or Reverse Handstand. When…
Elbow Stand
The key to any “stand” is consistent practice! This video will teach you how to deadlift/zombie lift and you’ll learn other options for the legs…
Forearm Stand
As with all “stands,” practice is key! Make sure you’ve been working on your Elbow Stands and the Stands Routine to help prepare you for…
Adv Hip Hold Combo
COMBO – INTERMEDIATE Once you have solid Hip holds, Gemini, and Butterflies, give this combo a try. Remember you can hold onto the pole with…
Advanced Figurehead
This is a great way to transition into a shoulder mount! You’ll be learning a few ways to grip with the hands and different options…
Barrel Rolls
Barrel rolls are listed as Intermediate only because you should have a solid side pole hold, which requires a good deal of strength, before working…
Aerial Invert
In this tutorial, you’ll learn both static and spinning pole. Please make sure you have a solid V invert/Chokehold before working on this tutorial. You…
Brass Monkey
In this tutorial I’ll share 6 different options for entering Brass Monkey! Please watch all six before working on this pose because the right one…
Elbow Stand Mini Dance Routine For Spinning Pole
ROUTINE length 40 seconds. This is a no invert routine, and it’s also a great way to practice your Elbow Stand Sit Ups! Let me…
Flag Hold Prep
There are two main ways to approach this hold: facing the pole and placing the body to the side of the pole. This tutorial will…
Inverted Lotus
Once you have a good understanding of hip holds, this move makes for a fun variation. You will need open hips to achieve a flat…
Genie
In this tutorial, you’ll learn a few variations along with several different exit combos, including a beautiful side sit. You’ll learn static and spinning pole…
Remi Sit
I have great news! The Remi sit doesn’t have to be painful, yeah, for real! I’ll show you the technique that will get you sitting…
Shoulder Mount With Variations
Learning a shoulder mount is a BIG step, so give yourself time to achieve this move. In this lesson you’ll learn several grip options and…
Cartwheel Mount
In this video, you’ll learn step by step how to do the Cartwheel mount. You’ll first start with the Half cartwheel mount before learning the…
Handspring Mount
This is not a twisted grip handspring. You will learn that in another video as the technique and entries are totally different. I’ll be teaching…
Twisted Grip Handspring
This is the Twisted Grip Handspring mount, not a Twisted grip lift or float! The technique for Twisted grip deadlifts and floats is different so…
Straight Edge
This trick is also called the Candlestick, and for this tutorial, I will focus on the forearm grip, but here are a few other grips…
Reverse Ayesha
In this video, not only will you be learning the Reverse Ayesha, but I’ll also share how to transition from Reverse Ayesha into a Twisted…
Side Superman
This trick is labeled as advanced, but an intermediate who has a strong hand grip and Genie will be able to work on this. You’ll…
Superman
I’ll be teaching you 12 ways to enter into the Superman! If you’re a beginner or intermediate, you can work on the first 2 methods…
Tips For Forearm Grips [LIVE LESSON]
I personally feel the name “forearm” is part of the problem when people try to use this grip. You’re not only using the forearm; in…
Karate Kid
You’ll learn both static and spinning pole versions of this trick. This move is really fun on spin, and you’ll learn how to enter spinning…
Skater
I can’t stress enough how you must have grippy legs to work on this, or you’ll struggle to hold this pose. The pole I’m using…
Low V
A strong intermediate can work on this if you’d like, but I’ve placed it in the advanced section because of the strength and flexibility needed…
Pole Massage Routine LIVE LESSON
MASSAGE – Length 24:00 – Items needed: Pole I hope you’ll find this routine relaxing and helpful for recovery. Here are a few tips to…
Beginner, Intermediate, Exotic Spinning Pole Routine
ROUTINE length 1:00 This is an exotic style routine done on spinning pole. More advanced beginners can work on this as well as intermediate dancers.…
Easy Beginner Warm-Up
WARM UP – Length 3:40 – Items needed: Bodyweight This warm-up focuses on the shoulders, wrists, and fingers. Perfect for beginners who are super new…
Beginner No Pole Workout
STRENGTH BUILDING – Length 9:00 – Items needed: Bodyweight This strength building routine is perfect for new dancers and great for those who have been…
Tush Push
A classic move! You’ll learn a few different variations, and I’ll show you how to come back down to the floor as well.
Leg Show
This is a simple move, but it’s super sexy and gives you a chance to catch your breath and showcase your legs. When done with…
Knee Slides
Knee slides are really fun IF you have knee pads. If you don’t, try using two hand towels folded under your knees to allow you…
Sexy Layback
It may look simple, but there is more to this move than meets the eye. I’ll cover how to perform the layback slowly and with…
Sexy Sit Up
The sister move to Sexy Layback! Don’t worry if you can’t get all the way up right away. Keep practicing this and the related lessons…
Sexy Pike
This move looks so sexy; it’s one of my favorites. Remember to work on the Hip Lift first, then the Pike, then add the Leg…
Booty Scoot
This is a fun floor butt “walk”. Also check out the Crazy Legs lesson for more leg options to try! Have you ever raced a…
Double Leg Sweeps
I’ll teach you a few different ways to flow with these. Which one is your favorite?
Hip Bumps
I’ll show you several variations of these along with two options for arm placement. Which one works best for you? Work on the related lessons…
Inverted Floor Split or Hip Lift Split
Can’t do the splits? No worries! I’ve got different options for those who don’t have the flexibility to do the splits yet. I’ll also share…
Flip Split
No worries if you can’t do a full split—fake it till you make it! Use whichever arm placement works best for you. With my longer…
Tick Tock Legs
Once you understand the mechanics, there are all kinds of variations you can try! Let me know how it goes—I’d love to see! Be sure…
Floor Body Waves
I’ll teach you 3 different variations of these waves! This is an excellent way to become more in touch with your spinal movement and abdominal…
Hip Bump Rolls
Hip bump rolls are a fun way to strengthen the obliques and stretch the inner thighs. They’re perfect for covering a lot of distance if…
Rolling Tick Tock Legs
Make sure you’ve already watched the Tick Tock Leg lesson before moving on to this one. These are great to use during a performance—people love…
Smooth Hip Thrusts
When you want to channel that super sexy vibe, this is a must-know move! It’s also a great way to strengthen the glutes and abdominals!
No Pole Program: Welcome [Free]
Hi there! I’m so happy you decided to join my Studioveena family. This 30-day program was designed for the absolute beginner who wants to start…
No Pole Program: Day 1
Duration: 00:08:37 Today is a quick and easy session, yet you’ll be learning fundamental movements to help keep your shoulders happy and healthy. Pro tip:…
No Pole Program: Day 2
Duration: 00:25:04 Start by following along with the warm up, then allow the videos to play in order. Pro tip: In-depth tutorials will always be…
No Pole Program: Day 6
Duration: 00:34:49 Today is all about building up strength in your fingers, hands, wrists, and forearms. Pro tip: I’m reminding you to write down your…
No Pole Program: Day 8
Duration: 00:31:19 Today you’ll be working on strengthening the shoulders which will allow you to hold your bodyweight safely. Each exercise will target a different…
No Pole Program: Day 9
Duration: 00:14:22 Today after learning about how to point the foot, you’ll enjoy self-care which is just as crucial as training days. It may be…
No Pole Program: Day 10
Duration: 00:40:33 Today you’ll be working on strengthening your core which will allow you to perform more challenging tricks including back bending which will reduce…
No Pole Program: Day 15
Duration: 00:21:13 Today is easy as it’s a rest day. Enjoy massaging these hard-working areas of your body. Pro tip: Soaking in a nice hot…
No Pole Program: Day 16
Duration: 00:32:50 Today you’ll be working on strengthening the core again. Remember the core is more than just your six-pack! Pro tip: I’m reminding you…
No Pole Program: Day 19
Duration: 00:20:27 Today is so relaxing as it’s a rest day. I’d love to hear your answer to my challenge of setting a timer for…
No Pole Program: Day 20
Duration: 00:29:41 Today is exciting because you get to work towards going upside down again! Pro tip: Don’t forget to record your elbow stand prep…
No Pole Program: Day 25
Duration: 00:15:19 Today is an active rest day and you’ll be working on body waving along with some scapula training. Pro tip: Our minds are…
No Pole Program: Day 27
Duration: 00:09:24 Today is an active rest day, but you’ll be doing a bit of conditioning for the scapula, hands, and wrists. Pro tip: It’s…
Beginner Floor Routine
Be sure to watch the individual lessons listed below for in-depth instruction for each move we’ll be using. If you take a video using this…
No Pole Program: Day 4
Duration: 00:27:52 Today you’ll be introduced to body waves. Watch the tutorial and take any notes—we will practice body waves later. Pro tip: Body waves…
Ball Core Workout LIVE LESSON
STRENGTH BUILDING – Length 22:00 – Items needed: Fit ball, wall or chair. This is a core-focused routine suitable for all levels. If you’re struggling…
Caterpillar Climb
Once you understand the Caterpillar, you can learn how to move around the pole with it. I’ll show you how to practice the climb on…
Week 1 – Body waves
This week’s VIP plan is all about improving your body waves. If you feel stiff and want to become more fluid, this plan is for…
Week 2 – Feet
This week’s Veena’s Inspiring Pole plan will focus on feet! NO POLE is needed for these exercises. Give them a try 3 times a week…
Week 3 – Gemini or Outside Leg Hang
All levels are welcome to use this plan as I’ll have options for everyone in the Gemini tutorial. However, regardless of your level and even…
Week 4 – Save your Shoulders
Helpful tips for happy shoulders! Things you’ll need: Here’s my week-long V.I.P. plan for shoulders. Shoulder conditioning routine – One time per workout session. Active…
Week 5 – Attitude
My week 5 VIP plan is all about Attitude! You might also know this pose as a Pinwheel. In this plan you’ll have access to…
Week 7 – Ballerina
This week’s VIP plan is all about the Ballerina pose and I’m sharing 3 fantastic tutorials for you: the Ballerina, Twisted Ballerina and the Roxie…
Week 8 – Hip holds or Thigh Holds
This week’s VIP plan is all about hip holds, though you might also know them as thigh holds. I’m sharing 2 hip hold tutorials with…
Week 6 – No Pole Core Strength
Week 6 VIP plan is hardcore *wink, wink* I’m so silly. Also NO POLE is needed, making this a great option for travel or if…
Level 1 Pole Strength Routine
STRENGTH BUILDING – Length 13:00 – Items needed: Pole This strength building routine was created for new pole dancers to build strength in your whole…
Week 9 – Elbow Stands
This week’s VIP plan is all about Elbow Stands. Please be sure to work on whichever level of stand is appropriate for your body and…
Week 10 – Superman
This week’s VIP plan can be used by all levels! Even if you’ve just started pole dancing, you can give this a try because I’ve…
Grip Solutions and Sticky Legging Reviews [FREE]
Yes, you can share this video; it’s free for everyone to see! If you’d like some help with warming up, click here to check out…
Iguana and Iguana Mount / Pencil
In this tutorial, I’ll share so many fun ways to use this pose and the mount. You’ll learn several leg variations for entries and exits…
Bow and Arrow
You’ll be learning two ways to grip with the arms along with some really exciting low pole exits. If this pose isn’t working for you,…
Tips For Ayesha [LIVE LESSON]
Let’s discuss common mistakes pole dancers might make when learning the Ayesha. This video covers: Have you been trying to do the Ayesha from a D…
30 Day Ayesha: Welcome
This 30-day advanced program was designed for the those who have completed my Advanced level 2 program. You do not need to know how to…
30 Day Ayesha: Day 1
Duration: 00:34:09 Today you’ll begin with the Pull up strength routine as your warm up then move on to Caterpillar practice and finish with a few…
30 Day Ayesha: Day 2
Duration: 00:17:29 Today is a rest day and I’d like you to watch, just watch my tips for Ayesha video and take notes if you hear…
30 Day Ayesha: Day 5
Duration: 00:36:40 Today you’ll focus on balance you’ll need your fit ball and tennis/peanut ball today. I’ve listed the tutorials before today’s REPS incase you need…
30 Day Ayesha: Day 6
Today is a rest day and take notes! Watch, don’t do, just watch, both videos and click the pink links if you’d like to see…
30 Day Ayesha: Day 8
Duration: 00:53:42 Today you’ll really dive into your Ayesha journey as last week was all about building strength and understanding the leg position for Ayesha. Don’t…
30 Day Ayesha: Day 13
Duration: 00:47:10 Today you’ll focus on strengthening and improving your leg lines through various exercises and tricks. Pro tip: Here are a few tips to help…
30 Day Ayesha: Day 14
Duration: 00:50:44 Today is the day, it’s time to slowly come into a tuck position in Ayesha using your elbow or forearm grip. Spinning pole students…
30 Day Ayesha: Day 15
Today is a much-needed rest day. Use a foam roller to work the whole body or use the Pole massage routine.
30 Day Ayesha: Day 16
Today’s focus is lower body. Use the TickTock leg routine for your warm-up, then work on the Bum slide 2-6 times and the Standing V…
30 Day Ayesha: Day 17
Today you’re back at it with Ayesha practice. Use the Easy beginner warm up to get started and don’t forget to film your Ayesha practice!…
30 Day Ayesha: Day 19
Today is about balance again! Warm up with the Shoulder conditioning routine. You’ll find the handstand drills at minute 7:30 in the Veena’s tips for…
30 Day Ayesha: Welcome [Free]
This 30-day advanced program was designed for the those who have completed my Advanced level 2 program. You do not need to know how to…
Tips Beginner Level 1 [LIVE LESSON]
Welcome to my Beginner Level 1 Program! This program is perfect if you have already finished my 30 Day Take Off program. The tips I’m…
Beginner Level 1: Welcome
Hi guys, welcome to your Level 1 program! This program is where you’ll begin if you’ve finished the 30 Day Takeoff and you’re wanting to…
Beginner Level 1: Day 2
Duration: 00:27:45 Items needed: Pro tip: It’s important for you to listen to your body’s cues because these can often be more in tune than…
Beginner Level 1: Day 1
Duration: 00:26:18 Today, you only have one exercise to work on, which is scapula movement we’ll use at the end. Otherwise, today is about watching…
Beginner Level 1: Day 3
Duration: 00:27:38 Today you’ll practice a few different styles of walks. Have fun with these and make them your own—your walks don’t have to look…
Beginner Level 1: Day 4
Duration: 00:19:38 Today you’ll be practicing your pole holds and pole sits, these are fundamental tricks that will unlock many new opportunities! Pro tip: I’d…
Beginner Level 1: Day 5
Duration: 00:37:48 Today you’ll be practicing movements like hip waves, circles and more. It’s important to drill your transition moves often as doing so will…
Beginner Level 1: Day 6
Duration: 00:28:51 Today you’ll be training your shoulders, then you’ll practice the pole sit again. I love hearing from you, feel free to keep me…
Beginner Level 1: Day 7
Duration: 00:43:53 Today you’ll be practicing some pole turns (pirouettes) and then it’s time to treat yourself with the pole massage. Allow the videos to…
Beginner Level 1: Day 8
Duration: 00:36:31 Today after warming up you’ll practice more fundamental skills. Keep in mind learning new skills takes time and I never expect anyone to…
Beginner Level 1: Day 9
Duration: 00:27:40 Today is an active rest day and you’ll have the chance to play around with some floor work. Allow the videos to play…
Beginner Level 1: Day 10
Duration: 00:34:52 Today you’ll work on conditioning for the lower body and focus on sits practice and you’ll also learn a front armpit grip while…
Beginner Level 1: Day 11
Duration: 00:22:30 Today is an active rest day, but if you need to take a full day of rest, go for it! Just be sure…
Beginner Level 1: Day 12
Duration: 00:58:49 Today is a strength building day focusing on the muscles of the core. Allow the videos to play in order and follow along.…
Beginner Level 1: Day 13
Duration: 00:41:29 Today is an active rest day where you’ll be practicing several styles of walks. It’s also a great time to do a bit…
Beginner Level 1: Day 14
Duration: 00:33:27 You made it! How did it go? Have you improved on anything yet? If not, no worries—there is no timeline for learning! If…
Beginner Level 1: Welcome [FREE]
Hi guys, welcome to your level 1 program! This program is where you’ll begin if you’ve finished the 30 day takeoff and you’re wanting to…
Beginner Level 2: Welcome
Hi, welcome to your level 2 program! This program is perfect if you’ve finished Level 1 and you’re ready to continue building strength while learning…
Tips For Beginner Level 2 [LIVE LESSON]
Welcome to my Beginner Level 2 Program! This program is perfect if you’ve finished my Level 1 program. The tips I’m sharing today are all…
Beginner Level 2: Day 1
Duration: 00:24:57 Pro tip: When working with the dance routine remember these steps during the practice session: Slow it down: Practice the routine at a…
Beginner Level 2: Day 3
Duration: 00:30:59 Today you’ll be practicing fundamental tricks because focusing on these skills will set you up for success when you begin to incorporate combos…
Beginner Level 2: Day 4
Duration: 00:39:28 Today you’ll be training your upper body through conditioning exercises and pole work. Allow the videos to play in order and follow along.…
Beginner Level 2: Day 5
Duration: 00:25:14 Yesterday you focused on your upper body, so today it’s time to work on the lower body. Allow the videos to play in…
Level 2 Pole kicks and Waves Combo Routine For Static Pole
ROUTINE length 56 seconds In this video you’ll learn how to turn a combination of moves and turn them into a flowing routine. Notice the…
Level 2 Fancy Crucifix and Pole Sit Combo Routine For Static and Spin
ROUTINE length 28 seconds In this video you’ll learn how to turn a combination of moves into a dance routine. Can you see the difference…
Level 2 Climb and Side Sit Combo Routine For Static Pole
ROUTINE length 1:10 In this video you’ll learn how to turn a combination of moves into a dance routine. Can you see the difference between…
Beginner Level 2: Day 6
Duration: 00:19:31 Today is an active rest day and you’ll have a chance to relax and recover using the flowmotion routine. Have a beautiful day!
Beginner Level 2: Day 7
Duration: 00:28:21 Today you’ll be training your whole body and I’ve got a new combo for you to work on as well. Allow the videos…
Level 2 Pole Sit and Hold Combo Routine For Static Pole
ROUTINE length 56 seconds In this video you’ll learn how to take a combination of moves and turn it into a dance routine. Can you…
Beginner Level 2: Day 8
Duration: 00:28:21 Today is an active rest day, but remember if you need a full day off, go for it. If this program takes you…
Beginner Level 2: Day 9
Duration: 00:40:15 Today you’ll be training the muscles of the core through conditioning exercises and pole work. Allow the videos to play in order and…
Beginner Level 2: Day 10
Duration: 00:22:24 Today you’ll be introduced to flow and movement skills and drills and practice two spins! Once you’re ready to focus on flow have…
Beginner Level 2: Day 11
Duration: 00:35:13 Today you’ll work on many different skills from strength work to practicing fundamentals like pole sits and crucifix. Pro tip: Remember to video…
Beginner Level 2: Day 12
Duration: 00:16:44 Today is another active rest day where you’ll be training the smaller muscle groups by working on foot strength. Allow the videos to…
Beginner Level 2: Day 13
Duration: 00:21:28 Today you’ll be training your core by practicing body waves and you’ll give the Dragonfruit dancing routine a try again. Are you starting…
Beginner Level 2: Day 14
Duration: 00:39:30 Today is your last day in the beginner level 2 program and whether it took you a month to complete or two weeks,…
Beginner Level 3: Welcome
Welcome to your beginner level 3 program, which was designed for those who are comfortable with most fundamental beginner tricks that we’ve already worked on.…
Beginner Level 3: Day 1
Duration: 00:36:36 Today after a warm up, you’ll jump right back in with pole sits and spins you were introduced to in the previous program.…
Tips For Beginner Level 3 [LIVE LESSON]
These are my tips for your Level 3 beginner program. This program was made for once you’re comfortable with most beginner moves we’ve already worked…
Beginner Level 3: Day 3
Duration: 00:24:27 Today you’ll practice pole tricks that build upper body strength, then you’ll begin practicing a new pole dance routine! Pro tip: Below are…
Beginner Level 3: Day 4
Duration: 00:31:51 Today you’ll enjoy some active rest while practicing transition skills like hip circles, body waves and foot work. If you’re feeling stiff or…
Beginner Level 3: Day 5
Duration: 00:28:32 Today you’ll practice a few new spins. Remember, I never expect you to achieve perfection the first day you’ve worked with a new…
Beginner Level 3: Day 6
Duration: 00:13:22 Today you’ll have an active rest and your task for the day is to follow along with the foot strength routine and watch…
Beginner Level 3: Day 7
Duration: 00:30:39 Allow the videos to play in order and follow along. Feel free to pause anytime you need to. Below is a list of…
Beginner Level 3: Day 8
Duration: 00:32:45 Today you’ll enjoy an active rest day that includes some conditioning work for the hands and wrists and you’ll use the lovely pole…
Beginner Level 3: Day 9
Duration: 00:33:36 Today you’ll be practicing the beginner sexy pole dance routine. Below I’ve listed a reminder of how to approach learning a routine. Pro…
Beginner Level 3: Day 10
Today is a full rest day and I’d love to hear how it’s been going for you. Pro tip: Comparing yourself to anyone, including your…
Beginner Level 3: Day 11
Duration: 00:24:48 Today you’ll practice a new trick, the basic pole plank, and you’ll push yourself trying three combos. I understand that the beginner 5…
Beginner Level 3: Day 12
Duration: 00:31:28 Today is an active rest day where you’ll nourish your spine with transitions like body waves. Also, if you enjoy podcasts, now it’s…
Beginner Level 3: Day 13
Duration: 00:34:34 Today you’ll be practicing a few single pole tricks before working on three more combos on static pole. Allow the videos to play…
Beginner Level 3: Day 14
Duration: 00:41:55 Today is an active rest day and possibly your last day as a beginner pole dancer. However, I strongly feel that you could…
4 Easy Moves For Grip Control On Static Pole [Free]
This free version does not include all of the related tutorials that are always included with every routine I teach. Work on these tricks 3…
Shoulder Super Invert
The Shoulder super invert requires you to have a solid Veena grip and the ability to perform all of the other shoulder moves with control.…
10 Superman Entries [FREE]
For help with the Superman trick please watch my full length tutorial here. It contains full instructions, slow motion and multiple angles along with 12…
Flight Attendant / Eros
In this video you’ll learn the Flight Attendant and a Baby Brass Bridge! I’ll cover static and spinning pole skills! Always work on the static…
Tips For Crucifix [LIVE LESSON]
This video is packed with helpful tips and exercises to aid in improving this very important pose. Remember, for full instruction on the moves mentioned,…
8 Pole Finishes Reviewed [FREE]
If you have a nickel allergy, do not use Chrome; try Stainless steel instead. Good uses for the wrap are: Note: If you have greasy…
Rocketman and Yogini
This tutorial will cover proper points of contact with a focus on protecting the ribs, allowing you to determine if this move is right for…
Low V
I call this move a Low V. It’s a fun way to move from standing to the floor, making this a great transition trick. If…
Body Waves With Leg Wave [FREE]
A member had a question about adding leg kicks or waves to a body wave, so I made a little video. I hope this helps.…
Beginner Static Pole Routine [Free]
Thank you for watching my free routine. This is an example of one of my beginner-level routines; however, please keep in mind this example only…
Advanced Static Pole Combo
Here’s an advanced static pole dance combo to try. If you give this a try, let me know—I’d love to hear from you. Got questions?…
4 Crazy Things To Help Your Grip [FREE]
Learning proper technique and building strength is a must, and doing so will help you with slipping. However, even if you have great technique and…
Homemade Grip aid Recipe [FREE]
Today I’m sharing my favorite grip aid recipe and pairing it with another common grip aid, creating a super grip concoction. These two grip aids…
Tips For Creating a Routine [FREE]
I’ll share 5 steps and 5 tips! Let me know how it goes for you! If you’re looking for some inspiration, click here to check…
Flexibility Hacks! [FREE]
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…
Tips For Spinning Pole [FREE]
When done right, it can look and feel magical. When it’s done wrong, it can feel and look like you’re holding on for dear life,…
Tips For Spinning Pole [LIVE LESSON]
Oh spinning pole, when it’s done right it can look and feel magical. When it’s done wrong, it can feel like you’re holding on for…
Spinning Pole Drill 2 [LIVE LESSON]
After a warm-up, follow along with me! Please be sure to watch the Thigh Rest and Butterfly invert if you’re an advanced pole dancer before…
Spinning Pole Drill 1 [LIVE LESSON]
This video will help you figure out which grip works best for you while using a pole sit! It might be a combination or just…
Spinning Pole Drill 3 [LIVE LESSON]
Today just breathe, slow down and relax. Try counting to 3 slooowly or try counts of 8 to the music you’re listening to. If you’re…
Spinning Pole Drill 4 [LIVE LESSON]
Today you’ll be working through Inverts starting from a standing position on spinning pole. Please make sure you’ve worked on drills 1-3 before trying this…
Spinning Pole Drill 5 [LIVE LESSON]
This drill is for training your aerial inverts on spinning pole. Please work on the V invert/Chopper and Aerial invert before trying this drill. Beginners…
Spinning Pole Nausea and Dizziness Tips [FREE]
Are you ready to acclimate your body to spinning and learn how to control your momentum, creating longer spins and beautiful lines? Click here and…
30 Day Spinning Pole: Day 1
Duration: 00:40:19 Today you’ll start off by learning some helpful tips for controlling your spinning pole. Then it’s time to practice two commonly used holds,…
30 Day Spinning Pole: Day 3
Duration: 00:12:13 Today you’ll learn and practice 3 ways to stop that pesky dizzy feeling by finding your gaze. Pro tip: Finding what method works…
30 Day Spinning Pole: Day 5
Duration: 00:25:38 Today you’ll be practicing different climbs on spinning pole. I’ve listed the easier versions first in the playlist, so only do what reps…
30 Day Spinning Pole: Day 6
Duration: 00:09:46 Rest day! If you need a refresher of the drills we used last time, just watch the videos today and take notes. Pro…
30 Day Spinning Pole: Day 7
Duration: 00:17:56 Today you’ll practice spinning pole while working on level-appropriate tricks. If you need to refresh your memory on the Pole hold, Side pole…
30 Day Spinning Pole: Day 9
Duration: 00:15:17 Today you’ll learn how long a pole move should be held. I want to remind you, don’t forget to breathe! After the drill…
30 Day Spinning Pole: Day 11
Duration: 00:40:40 It’s time for Planks and Laybacks. Beginners choose beginner level moves like sits, climbs, forearm sit or beginner level spins to work with.…
30 Day Spinning Pole: Day 13
Duration: 00:30:16 Today you’ll be working on inverts on spinning pole! If you are not familiar with how I teach inverts, please watch the entire…
30 Day Spinning Pole: Day 15
Duration: 00:24:35 Today you’ll work on aerial inverts! Beginners can follow along with today’s drills as I have options for you to work on, but…
30 Day Spinning Pole: Day 22
Duration: 00:33:41 Today you’ll be practicing different versions of the Butterfly on spinning pole. If you’re an advanced dancer, feel free to try all of…
30 Day Spinning Pole: Day 24
Duration: 00:21:29 Today you’ll practice the Brass Monkey from a Genie. Pro tip: If you’ve never watched my Brass Monkey tutorial before, please do so…
30 Day Spinning Pole: Day 26
Duration: 00:21:57 Today it’s time for shoulder mount practice! Remember I don’t want you to do the Ayesha today, just do the shoulder mount along…
30 Day Spinning Pole: Day 28
Duration: 00:46:10 Today you’ll revisit the Shoulder mount on spin and work with the Ayesha, using any of the grips. I’ve placed both full length…
30 Day Spinning Pole: Day 30
Duration: 00:13:15 Day 30, whoot, you made it! For our last day, I’m sharing some quick tutorials I made for an old Instagram challenge. Did…
Advanced Handstand Combo
POLE – ADVANCED – COMBO Of course, you’ll need to have already been working with handstand before trying this one. Knowing the Reverse Ayesha will…
14 Pole Climbs [FREE]
Looking for different ways to climb your pole? Give some of these a try, and if you need help, I’ve shared 12 of the 14…
Flexy Warm-Up LIVE LESSON
WARM UP – Length 15:00 – Items needed: Chair or Door jamb. Pole (optional) This warm-up is perfect for when you’re ready to work on…
Beginner 80’s Dance Static Pole Routine
ROUTINE length 1:20 Welcome to the 80’s! I hope you have as much fun with this routine as I did. You’ll find 3 sections you…
20 Strength Building Pole Moves [FREE]
20 pole moves that build strength! You can find tutorials for these tricks and more in my tutorials section of the website.
80s Synthwave Workout LIVE LESSON
STRENGTH BUILDING – Length 25:00 – Items needed: Pole This 80’s-inspired routine will focus on cardio/aerobics and legs, so grab your leg warmers and let’s…
Intermediate Level 1: Welcome [FREE]
This 4-week Intermediate level program was designed to introduce you to intermediate level pole work. I want to stress that I don’t expect everyone to…
Intermediate Level 1: Day 1
Duration: 00:33:22 Today you’ll familiarize yourself with common intermediate grips! After watching the 6 Energy tips video and grips videos, then follow along with the…
Intermediate Level 1: Day 2
Duration: 00:26:39 Today you’ll be working on your climbs, a barrel roll, and some spins. You can choose to work on static or spinning pole.…
Intermediate Level 1: Day 3
Duration: 00:40:22 Today is a full rest day and if you like, I’d love to hear how it’s going for you so far. Allow the…
Intermediate Level 1: Day 4
Duration: 00:30:42 Today you’ll be working on your climbs, a barrel roll, and some spins. You can choose to work on static or spinning pole.…
Intermediate Level 1: Day 5
Duration: 00:30:25 Today you’ll be practicing several spins and the fundamental pole trick, the Thigh Rest also known as “Jamilla”. Pro tip: Let’s define what…
Intermediate Level 1: Day 6
Duration: 00:38:00 Today you’ll be practicing reverse elbow and reverse handstand. You don’t have to do both and I’d prefer you to work on the…
Intermediate Level 1: Day 7
Duration: 00:47:27 Today you’ll practice side climbing and you’ll give the attitude spin another go. Pro tip: You’ll be using your shins heavily in this…
Intermediate Level 1: Day 8
Duration: 00:25:29 Today is a full rest day and I highly suggest following along with the pole massage routine, you deserve it! pole massage routine
Intermediate Level 1: Day 9
Duration: 00:37:59 Today you’ll practice the full reverse handstand which is fundamental and important to be comfortable with if you’d like to learn inverted tricks.…
Intermediate Level 1: Day 10
Duration: 00:38:29 Today you’ll practice a few new spins and you’ll begin to work on the twisted dismount. If you cannot yet perform a reverse…
Intermediate Level 1: Day 11
Duration: 00:16:16 Today you’ll enjoy a full rest day. Since creating this program I’ve started a podcast and I have a wonderful new version of…
Intermediate Level 1: Day 12
Duration: 00:37:02 Today it’s time to revisit tricks you’ve worked on earlier in the programs. If you need a refresher, use the links below as…
Intermediate Level 1: Day 13
Duration: 00:00:31 Today is a full rest day. I’d love to hear how everything has been going for you. Are you getting closer to a…
Intermediate Level 1: Day 14
Duration: 00:27:42 Today you’ll do some conditioning for the shoulders before working on the plank and some spins. How is the plank going for you?…
Intermediate Level 1: Day 15
Duration: 00:25:38 Today, after practicing so many fun tricks, you’ll enjoy self-care which is just as crucial as training days. It may be tempting to…
Intermediate Level 1: Day 16
Duration: 00:38:55 Today you’ll improve your shoulder strength and work on a few fun transitions and tricks before finishing with some massage. Pro tip: From…
Intermediate Level 1: Day 17
Duration: 00:15:46 Today is a quick session and you’ll be practicing walking into all of the spins! Remember walking into spins creates more momentum and…
Intermediate Level 1: Day 19
Duration: 00:33:10 Today is a quick day of pole work, so I’d like to also include a podcast. Picture this 🙌 You’re watching a pole…
Intermediate Level 1: Day 22
Duration: 00:49:02 Today you’ll be taking a big step toward higher level pole work, pun intended! Working on laybacks is another way to become inverted…
Intermediate Level 1: Day 23
Duration: 00:30:02 Today you’ll enjoy a full rest day and use the pole massage routine to help maintain happy muscles. I’m also sharing my secrets…
Intermediate Level 1: Day 28
Duration: 00:46:50 Today I’m sharing my invert tutorial, but I only want you to watch so you’ll understand that you’ll be learning in steps! I’ll…
Fan Leg Invert Combo
COMBO – ADVANCED This video was done on a static pole. I suggest wearing shoes to protect your toes when learning this, as I have…
Intermediate Level 2: Welcome [FREE]
This 2-week Intermediate level program was designed to introduce you to intermediate level pole work such as Inverts, combos and new fundamental tricks. I want…
Intermediate Level 2: Day 1
Duration: 00:34:36 Welcome to your first day of intermediate level 2. This program is packed full of new fundamental skills and I want to remind…
Intermediate Level 2: Day 2
Duration: 00:23:35 How did your invert practice go yesterday? Today you’ll be working on inverting from standing and this will open up new possibilities for…
Intermediate Level 2: Day 4
Duration: 00:38:50 Today you’ll be training your invert again and you’ll begin practicing two new tricks that utilize your knee pits for leg hangs and…
Intermediate Level 2: Day 5
Duration: 00:44:02 Today you’ll use the Yoga block routine which strengthens the lower body in a unique way that also improves your crucifix grip on…
Intermediate Level 2: Day 7
Duration: 00:31:03 Today you’ll have fun learning two more tricks that utilize your knee pit grip after working on building strength for the whole body.…
Intermediate Level 2: Day 9
Duration: 00:22:38 Today you’ll practice a few combos after working on your inverted tricks. Remember you won’t be inverting on spinning pole yet, this will…
Intermediate Level 2: Day 8
Duration: 00:41:35 Today you may use the toggle switch to practice the pole combo if you like. If you choose to switch to the spinning…
Intermediate Level 2: Day 11
Duration: 00:48:25 Today you’ll have the opportunity to practice your knee pit grips again after a wonderful conditioning routine for the hips and pelvis. This…
Intermediate Level 2: Day 12
Duration: 00:25:12 Today you’ll practice getting more confident with hip hold tricks by working with the Tuck hip hold and the Scorpio. Pro tip: If…
Intermediate Level 2: Day 14
Duration: 00:45:57 Today is the last day in this program and I’d love to hear how it went. Are you feeling more secure in your…
No Pole Core strength VIP Plan [FREE]
Are you looking to increase your core strength? I’d love to help. If you’re not a paying member, click here for access to my free…
Intermediate Level 3: Day 1
Duration: 00:47:06 Today you’ll target flexibility-related moves and work on a few spin combos. I’d love to hear how your training goes! Pro tip: The…
Intermediate Level 3: Day 3
Duration: 00:46:16 Today you’ll be practicing the Chopper (V invert) using controlled momentum and you’ll revisit the Inverted thigh hold, a fundamental trick that will…
Intermediate Level 3: Day 4
Duration: 00:48:12 Today you’ll be practicing the Caterpillar, Genie and the Carousel spin, then you’ll use the Carousel in a spin combo. There will be…
Intermediate Level 3: Day 6
Duration: 00:46:10 Today you’ll learn two new tricks, and in the video I said to start with Butterfly; however, I meant to say Flatline Scorpio…
Intermediate Level 3: Day 7
Duration: 00:40:17 Today you’ll be using the Active shoulder routine as the warm up and workout before practicing handstands. Pro tip: Practicing Reverse handstand is…
Tips For Common Split Grips [LIVE LESSON]
In this video I’ll discuss 4 different split grip options. I’ll provide several different angles and viewpoints to help you understand what placement is best…
Intermediate Level 3: Day 9
Duration: 00:21:27 Today you’ll practice aerial split grips. When working on the reps, you can choose to try all of them or pick your favorites…
Intermediate Level 3: Day 10
Duration: 00:57:53 Today you’ll revisit the Ballerina’s and work on increasing your back mobility. Only use the spinning pole version of this lesson if you’re…
Intermediate Level 3: Day 12
Duration: 00:39:21 Today you’ll focus on practicing the chopper using controlled momentum again. After practice, you’ll work towards improving your back mobility using the routine…
Intermediate Level 3: Day 16
Duration: 00:36:32 Today after practicing reverse handstands again, you’ll finish with the Active Middle Splits routine. How did yesterday’s practice go? Allow the videos to…
Intermediate Level 3: Day 18
Duration: 00:32:52 Congratulations on finishing this program! Today you’ll practice Aerial split grips again and when working on the REPS you can choose to try…
Tips For Crucifix [FREE]
This FREE Veena’s tips video is packed with helpful tips and exercises to improve this very fundamental pose. Remember, for full instruction on the moves…
30 Day Shoulder Mount: Welcome [FREE]
Welcome to the refreshed Shoulder Mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Beginner Static Pole Routine – You and Me
ROUTINE length 2:08 I really love this song, and I hope you enjoy dancing to it as much as I did. The song is U…
You and Me, Intermediate, Advanced, Static Pole Routine
ROUTINE length 2:10 A strong intermediate level dancer could work on this routine, but because there’s a split grip to ballerina and shoulder mount, I’m…
Advanced Leg Hangs Spinning Pole Routine
ROUTINE length 1:10 This is a dreamy spinning pole routine with a focus on leg hangs, and you’ll also learn some helpful tips for switching…
Intermediate Rocket Ship Routing For Spinning Pole
ROUTINE length 1:00 I’ve labeled this as intermediate level, but a strong beginner can work on this as well. The song is “Rocket Ship” by…
Sit Up Spin Down Combo
You’ll need a solid Pole handstand and Cross ankle release or Cross knee release for this STATIC pole combo.
Advanced Dreamy Bow and Arrow Spinning Pole Routine
ROUTINE length 1:00 This flowing spin pole routine is a beautiful way to work with the bow and arrow! Direct links for all related videos…
30 day Ab Challenge [FREE]
Tired of bent legs, sloppy inverts, and feeling weak? Here is a wonderful way to challenge yourself and strengthen your core. Feel free to add…
Tips For Common Split Grips [FREE]
In this video, I’ll discuss 4 different split grip options. I’ll provide several different angles and viewpoints to help you understand what placement is best…
Creating A Quick Studio Floor [FREE]
I have lived in rentals for most of my pole career. I’ve done my share of filling holes in many ceilings where the pole was…
Top 10 Must Know Pole Moves [FREE]
These 10 moves will allow you to learn hundreds of moves that stem from these fundamental tricks. Fundamental doesn’t mean beginner; it means foundation, a…
Tips For Shoulder Mounts [FREE]
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.…
Advanced Gemini or Brass Monkey to Bow and Arrow Combo
COMBO – ADVANCED: I strongly suggest working on bow and arrow from cross knee or cross ankle if this is your first time. If you…
Tips For Ayesha [LIVE LESSON]
Let’s discuss common mistakes pole dancers might make when learning the Ayesha. This video covers: Have you been trying to do the Ayesha from a…
Day 1 How to dance with a feather boa
Hi guys! This is day 1. If you don’t have a boa at home, try using a scarf or anything long and lightweight. Christmas tree…
Day 2 Twerking tips
Hi guys, welcome to day 2! Remember, it takes time to develop the mind-body connection for moving those glutes! Doing exercises that fatigue the glutes…
Day 4 Wall Dancing ideas
Wall dancing is a neat way to start working with heels because you can use the wall for support like your best friend! Push against…
Day 5 Find your smile
One of the best ways to draw people into a performance is to smile and make eye contact. This takes practice, because when we’re concentrating…
Day 6 TickTock Legs
Day 6 Tick Tock legs tips! What’s the main takeaway? Keep your knees together! Another big factor for tick tock legs is how much internal…
Day 7 Use your hands
Learning how to touch your body when dancing can be awkward and something not everyone even thinks about. Explore different ways to draw attention or…
Day 8 Take a Selfie
If you don’t feel comfortable looking at photos of yourself, instead wear whatever makes YOU feel sexy and dance around, with or without your pole.…
Day 9 Love notes
Feel free to use the word YOU instead of I, for some the affirmation of the word you feels more real. You could also use…
Day 10 Lighting Ideas
Lighting for your space can be fun, and of course, it sets the mood. During the day, I love natural sunlight, but at night, moody…
Day 11 Ideas for using Props
What is a prop? It’s any item that you might perform with. You might wear it some of the time, like a hat. Or you…
Day 12 Strip down
Stripping requires the removal of clothing, that is it! No pole or anything else is needed. A Burlesque act would be an example. Pole dancing…
Day 13 How to walk sexy
It seems silly to practice walking as adults. Yet creating an interesting walk for dance takes practice! This link https://www.studioveena.com/lessons/view/5e8fcc2a-b6d8-478c-8157-0b65ac110005 has my full sexy walk…
Day 14 Ideas to decorate your pole room
No matter the size of your space, there’s always an opportunity to make it feel special. Here are some more ideas. Head over to your…
Low pole – Trapped Split to Superman
POLE – ADVANCED Before working on this combo, you need to have really good Pike (hamstring flexibility). Understanding Lateral shoulder rolls and Superman are helpful…
20 Tricks And Combos From Gemini [FREE]
Looking for some training help for Gemini/Outside leg hang? Check out my V.I.P. plan https://www.studioveena.com/lessons/view/6004e896-9204-4ce6-b824-68d1ac110005 And here’s a link for my Gemini tutorial—I’ll teach you…
Static pole mistakes (fixed)
As a paid member you’ll learn all of these things and a whole lot more. Every spin tutorial is taught on static and spinning pole.
Roxie Spin (Elbow pit) FREE
Such a fun spin created by an SV member many years ago. Here’s the full tutorial: https://www.studioveena.com/lessons/view/5f2c515c-12dc-47ea-a515-2f76ac110005 DON’T FORGET TO WATCH THE RELATED LESSONS for…
Tornado (knee pit) FREE
Here’s the tutorial for the Tornado: https://www.studioveena.com/lessons/view/547924e8-c0a4-42fd-9910-13190a9aa0eb
How To Bullet Proof Your Shoulders [FREE]
This was week four of my VIP plans. It’s an important one, so I thought it was worth sharing again. Click here for a link…
Choosing A Pole Diameter [FREE]
There’s so much to think about when choosing a pole that it can be overwhelming. I’d like to help. Not only do you need to…
How To Decorate Your Heels [FREE]
I made this video 13 years ago and realized many new members might not have seen this before. Let me know if you have any…
Pole Certification Welcome and Information (FREE)
Steps to get started: 1. Click on the Get Certified section! If you’re watching this video, you’ve already done that 😊 2. Watch this video…
Pole Certification Beginner 1
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control and form. Feel free to leave a personal message to me if…
Pole Certification Beginner 3
Please submit the listed moves to this email: ce**@*********na.com. Criteria: entry, exit, control, and form. Please hold all moves for at LEAST 3 seconds. Spinning…
Pole Certification Intermediate 2
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control, and form. Please note: You can choose to submit either the cross…
Pole Certification Intermediate 3
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control, and form. Please do not deadlift into the invert! I’m looking for…
Pole Certification Advanced 1
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control and form. When submitting the Butterfly, use whichever grip works best for…
Foot Massage
No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS
Forearm Massage
This is an important stretch to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed of several…
Hand Massage
Give this massage a try at any time of day. This is a great massage to end your pole session with before stretching the hands.…
Chest Massage
This feels so good before and after Ballerina and Back Bending. This massage targets: PECTORALIS MAJOR and PECTORALIS MINOR.
Adductor Massage
This one makes me giggle a bit. This exercise is great if you’re training for middle splits. Made up of 4 muscles: ADDUCTOR BREVIS, ADDUCTOR…
Under Arm Massage
This massage feels amazing after training pole holds, climbs, or anything where you’ve pulled or held your body weight. The back of the upper arm…
Frog Stretch
Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Sitting V Straddle
Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles Lengthened: ADDUCTORS…
Lying V Straddle
Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Lunge or Front splits stretch
Front split stretch: This is a classic combination of stretches for working on front splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS…
Pigeon (Deep Lunge Stretch)
Front split stretch: This is another great stretch for working towards front splits and open hips. Muscles lengthened: hip flexors / psoas / quads /…
Z Sit Stretch
Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful for improving the leg lines for attitude…
Foot and Toe Stretches
This one feels so good after wearing heels or dancing on the balls of your feet! These can also be helpful for training your toe…
Half Bridge Stretch
Back bending stretch: This is a great stretch to perfect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened: HIP FLEXORS…
Camel Stretch
Back bending stretch: If you have trouble lifting your head up, please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP…
Forearm Flexor Stretch
As always, do these stretches within your range of motion; never force this stretch. To keep your forearms happy, do this stretch after every pole…
Forearm Extensor Stretch
This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This is a…
Up and Over Stretch
Be sure to take it slow and work only within your range of motion. If this exercise is painful at any time, stop and try…
Overhead Stretch
If you can hold this stretch with the arms in line with the ears, you’re ready to work on overhead moves like handstands, butterflies, and…
Over Under Stretch
Never force this stretch; use a yoga strap if needed. Muscles lengthened: internal rotators of shoulders, triceps, rear delts, chest.
Advanced Ballerina Stretch
Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any…
Finger and Hand Stretch
These are great to work on after a warm-up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARMS.
Getting Started Stretching [FREE]
Welcome to the Stretching and Flexibility section of my tutorials. Things you’ll need: All stretches and muscle release techniques (MRT) are grouped together according to…
Getting Started Strength And Conditioning
Welcome, I’m so glad you’re interested in starting your pole journey with me! Click here if you’d like to have a look at all of…
Beginner Pole Dance Guide
Watch this video and start your pole journey today! Feel free to reply in the comments if you have any questions. If you’re looking for…
Active Back Routine LIVE LESSON
FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina, Bridges, and…
Active Shoulder Routine LIVE LESSON
FLEXIBILITY and STRENGTH BUILDING – Length 25:00 – Items needed: I’ve designed this workout to improve your shoulder mobility, and by doing so you’ll be building…
Stop the micro bend LIVE LESSON
STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts and straddle poses, this routine can make a huge difference.…
Active Front Splits Routine LIVE LESSON
FLEXIBILITY – Length 30:00 – Items needed: This active splits routine will help improve your front splits and active front splits for moves like Extended Butterfly,…
Active Middle Splits Routine LIVE LESSON
FLEXIBILITY – Length 25:00 – Items needed: This flexibility routine will take you through exercises, stretches, and tips for your middle splits! Tips to help you…
Knee Pirouettes
You need to wear knee pads for this trick! Balance and feeling dizzy are the hardest parts of this trick, so I’ve included related lessons…
Knee Slide Kick
I’ll show you how to do this with and without knee pads, BUT when learning, use knee pads! Check out the related lessons for more…
Straddle Open
Straddle opens are really popular and a fun addition to any lying leg work. Check out the related lessons for more help achieving this move.
30 Day Takeoff: Welcome
Hi there, I’m really looking forward to working with you! This 30-day beginner program was designed for the total beginner who wants to learn pole…
30 Day Takeoff: Day 1
Duration: 00:42:23 Today you’ll work on scapula and lower body! I’d love to hear how it went. Pro tip: The descriptions are where you’ll find…
30 Day Takeoff: Day 2
Duration: 00:17:31 Today you’ll be working on hands and feet during this active rest day. Pro tip: Eating well is an important part of training…
30 Day Takeoff: Day 3
Duration: 00:35:25 Today you’ll work on scapula and lower body. I’d love to hear how it went. Pro tip: Think of each new trick you’re…
30 Day Takeoff: Day 4
Duration: 00:35:56 Today you’ll be working on strengthening the feet! Pro tip: An active rest day is a day where you engage in light physical…
30 Day Takeoff: Day 5
Duration: 00:27:33 Today you’ll be working on conditioning for the shoulders and have some fun with pole walks and tush push. Pro tip: You might…
30 Day Takeoff: Day 7
Duration: 00:07:57 Today you’ll be working on hand, wrist and forearm strength. Pro tip: If you’re struggling with some of the exercises or stretches we’ve…
30 Day Takeoff: Day 8
Duration: 00:31:25 Today you’ll be working on building strength and learn pole skills that involve your upper body! Pro tip: I’d like to remind you…
30 Day Takeoff: Day 10
Duration: 00:37:31 Today you’ll be working on exercises and pole skills that target the core. Fun fact, your core is comprised of far more than…
30 Day Takeoff: Day 11
Duration: 00:12:14 Today you’ll be exercising your feet and hands while resting your major muscle groups. Pro tip: Check your workout log before every session…
30 Day Takeoff: Day 13
Duration: 00:26:21 How did your workout session go today? Pro tip: Breathing while learning a new skill, lifting weights, or moving our bodies is challenging…
30 Day Takeoff: Day 15
Duration: 00:42:38 Today you’ll work on fundamentals like pole sits and climbs. Pro tip: Climbing takes time and I never expect anyone to achieve a…
30 Day Takeoff: Day 17
Duration: 00:44:03 Today you’ll be training pole work and I’ll introduce you to half spins! Here’s the link to the dance video mentioned above and…
30 Day Takeoff: Day 18
Duration: 00:28:22 Today you’ll be doing a little bit of exercise to get the blood moving and then you’ll enjoy some gentle massage and gentle…
30 Day Takeoff: Day 19
Duration: 00:52:50 Today you’ll be training fundamentals and learning some new pole skills that focus on your core! If you don’t have a fit ball,…
30 Day Takeoff: Day 20
Duration: 00:07:01 Today is an active rest day where you’ll practice pointing the foot and you’ll spend some time massaging the lower legs. Pro tip:…
30 Day Takeoff: Day 21
Duration: 00:31:59 Today you’ll be training your shoulders, which includes a few pole skills that will put you on a path to prepare you for…
30 Day Takeoff: Day 22
Duration: 00:40:07 Today you’ll be training pole transitions, core and you’ll have some fun with floor work too. Pro tip: Remember if you’d like to…
30 Day Takeoff: Day 24
Duration: 00:38:31 Today is possibly your first time getting yourself into an upside down (inverted) position! It can be a huge step for many yet…
30 Day Takeoff: Day 25
Duration: 00:05:07 Today you’ll rest but I would like you to take a few minutes to watch the beginner static routine, then if you like…
30 Day Takeoff: Day 26
Duration: 00:44:05 Today you’ll be introduced to several new pole tricks! Pro tip: I’m introducing some new pole tricks so please, please, don’t feel discouraged…
30 Day Takeoff: Day 27
Duration: 00:42:53 Today you’ll be focusing on floor work and the always challenging sexy legs and abs routine. It’s ok if you are not yet…
30 Day Takeoff: Day 28
Duration: 00:23:07 Today you’ll be focusing on conditioning for the upper body. It will not be nearly as intense as yesterday! Pro tip: You’ve been…
30 Day Takeoff: Day 29
Duration: 00:45:45 Today you’ll work on exercises for the lower body and then play around with a few half spins, which will help you prepare…
30 Day Takeoff: Day 30
Duration: 00:27:00 Congratulations on completing the Takeoff program! Are you feeling stronger? I’d love to hear from you! Pro tip: Hopefully you had a chance…
Advanced Level 1: Day 1
Duration: 00:53:39 Today is the start of week one, where you’ll focus on: Pro tip: Those who wish to use spinning pole, you will learn…
Advanced Level 1: Day 2
Duration: 00:25:43 How did your first day in advanced level go for you? Pro tip: Remember to take a video of your first attempts so…
Advanced Level 1: Day 3
Duration: 00:41:29 Today you’ll revisit the Superman, working on the Gemini entry only. However, if you’d like to try a different version, watch the full…
Advanced Level 1: Day 5
Duration: 00:37:40 Today you’ll revisit the Juliette spin and Superman after training after the warm up and I’ve added a set of Pole rows to…
30 Day Invert: Welcome [FREE]
Welcome to my refreshed 30-day Invert Program. This month-long program will cover my Controlled Momentum style of inverting and you’ll also develop strength, flexibility, and…
Advanced Level 2: Day 1
Welcome! Today is the start of week 1, where you’ll focus on: For today, you’ll begin with the Stop the micro bend routine, then work…
Advanced Level 2: Day 14
Rest day! Use the Flowmotion routine if you have time. Here’s a link for the Aerial invert if you’d like to take a look at…
Advanced Level 2: Day 28
You made it! How did the program go for you? If you still need some help with tricks like Aerial Invert, try the Invert Program.…
Advanced Level 3: Day 10
Today, warm up with the Ball core workout before working on the Brass monkey. I want you to try a few entries, but keep it…
Advanced Level 3: Day 14
This is the last day for this week, so you’ll go over all of the tricks from the past few days. Start with the Active…
Advanced Level 3: Day 22
Today is the start of week 4, where you’ll focus on: Remember, I don’t expect you to get these right away or even within this…
Advanced Level 3: Day 24
Start today with the Active middle splits routine, then move on to the mounts, only working on hops for today. Give each mount 3 tries…
Advanced Level 3: Day 26
Begin today with the Hard core warm up then start with the Dragon’s tail, giving this 3 tries on both sides. Then you’ll review the…
Advanced Level 3: Day 27
Rest Day! If you’d like to save the video I’ve shared today, go for it. Then you can use it anytime you like.
Tips For Invert To Gemini [FREE]
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…
My Secret Tip for Teaching [FREE]
This was an unplanned video, but I wanted to share it because I think it’s such a helpful tip that I haven’t shared in a…
Cleaning A Brass Pole [FREE]
Remember, some people like dancing with a pole that is dirty! I don’t clean my pole too often because my skin likes a dirty pole.
The Ultimate Guide to Inverts
Hi there! I’m glad you’re curious about my Inverts guide. Here are a few things you should know. Understand, these videos are tips and skills…
Invert DON’Ts
Here are your don’ts. Do check out my full Invert and Chopper tutorials if you’d like to fix these common issues.
The Invert from Head to Toe
Here are some tips for each body part. If you struggle with any of these, check out my 30-day Invert program!
Methods for Inverts
In this video, I’ll demonstrate 4 common methods of inverts. I do not teach the lever or lift inverts at this time. I may offer…
There is more to Pole Dance than Inverts
Inverts aren’t everything. Here are direct links to the moves listed in the video: Body waves Hip circles Footwork Shoulder slides Elbow stand (prep) Handstand…
Exercises and Stretches for Inverts
Here are the links to the exercises and stretches to work on for inverts: High biceps curls The ab switch Lying V straddle stretch Sitting…
Ways to Invert (UPPER BODY)
Body proportions matter when choosing your Invert Grip! You may not use the same grip or method as your friend or myself—we’re all different. To…
Ways to Invert (LOWER BODY)
Here you’ll learn several options for leg positions! Don’t forget that not every trick, grip, or leg position is right for all bodies. Choose what…
Aerial Invert (Ultimate Guide)
In this tutorial, I’ll cover both static and spinning pole, spinning forward and backward. Before working on this tutorial, you should have a solid V…
Chopper (Ultimate Guide)
In this tutorial, I’ll show you a few options for entering into Chopper. The Deadlift is the most advanced, and working on this is important…
Invert (Ultimate Guide)
Did you know this tutorial is suitable for all levels because I teach positioning from the floor first? This means even brand new dancers can…
Know your limitations (check your Invert)
I can’t stress enough how important it is to only train inverts once you’re ready! Working on inverts before your body is ready or without…