Internal Shoulder Rotation
As mentioned in the previous tutorial. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. You’ll want…
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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…
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 shoulder and maintaining shoulder health! Be sure your resistance band has tension at all…
Figure Eight Drags Tutorial
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 Tutorial
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 Tutorial
Did you know Hip Waves are different from hip circles? Here’s it’s all about the hips which move up and down instead of only around.…
Cross Steps Tutorial
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 Tutorial
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…
Toe Points (how to point the toes)
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 real slow, Suggested sets and reps 10-15 Reps 1-3 Sets.…
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 feel 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.…
Toe Points (with band)
This exercise is similar to the Foot push, however, the leg should be straight not bend 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: The routine targets everything below the knee and it’s a wonderful way to prepare your feet and ankles…
Pull in Walk Tutorial
I looove 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 Tutorial
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 Tutorial
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 Tutorial
This tutorial will introduce you to back bending while using your pole and provide you with tips and techniques for preventing low back irritation, resulting…
Reverse Body Waves Tutorial
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 Tutorial
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 Tutorial
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 Tutorial
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 Tutorial
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 Tutorial
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 Tutorial 3 ways!
In this tutorial you’ll learn 3 style 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 shoulder 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…
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…
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 Tutorial
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 Tutorial
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 Tutorial
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 Tutorial
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 Tutorial
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 2 options for this exercise. Keep in mind this is not the same as a sit up. This exercise…
The Ab Switch (great for new moms)
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 rotations, 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 neutral pelvis (this can be slightly different for everyone) and don’t twist your hip…
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…
Burpee
I’m not a huge fan of training with Burpees but they were very big 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, engaging the right muscles, it’s very effective and great for building a strong…
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 straining at 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 the legs off the floor very far, if at all, this is normal and…
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 Tutorial
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
Clamshell 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…
Side Pole Row
This exercise may not suitable for everyone. I’ll offer you a few tips if you’re new to exercise or if you have poor external shoulder…
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 the term Hollow body is a position. The exercises you’ll see in this lesson will help you find and create muscle memory for…
Finger Push Ups
Here’s nice exercise to strength your hands. Remember keep your fingers spread wide and place even pressure throughout the movement. Choose whichever variation allows for…
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…
Hip Internal Rotations
Just like in the previous tutorial a strong internal hip rotation will help with moves like plank, cross ankle release, your squeezing leg muscles. Suggested…
High Biceps Curls
This is an other great bicep curl variation, remember to keep the elbows up to target the right muscle groups! Suggested sets and reps 8-15…
Hip External Rotations
This exercise will help you strengthening 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, uses in moves and as transitions to tricks. Don’t worry about doing these just yet, this…
Flag Hold
This video will demonstrate the Flag Hold and intermediate grip. 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 grip 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 mount. 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 watch 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…
Standing Fireman SPIN
Did you know 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…
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 this…
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 a while or have very strong hips and…
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…
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 on 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 then spins that face the pole. I’ll cover…
Flatline Scorpio
I’ll show you 2 ways to enter into the this trick. You’ll also learn the difference between a closed and open hip while in this…
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…
Star
In this video you’ll learn 2 options for hand placement and 2 options for leg placements. 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 recommend. 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 to this trick. If you’d like…
Hip Holds (pike and variations)
This trick is the next step in towards Jade split! Please make sure you’ve already learned the Tuck hip hold and remember to place the…
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 arm pit hold. If you have a solid Side…
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,…
Ballerina
This is not the twisted version of the Ballerina. For this trick the back of the arm pit is against the pole and you’re bringing…
Twisted Ballerina
In this version of the Ballerina the front of the armpit is against the pole and same hand is gripping same foot. The chest and…
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. Reverse elbow and handstand…
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. Reverse…
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 on to the pole…
Adv 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/Chopper 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 SPINNING pole
ROUTINE length 40 seconds. This no invert routine and it’s also a great way to practice your Elbow Stand Sit Ups! Let me know how…
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 Cartwheel mount. You’ll first start with the Half cartwheel mount before learning the full mount.…
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 are a different…
Straight Edge
This trick is also called the Candle Stick and for this tutorial 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 in to a…
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…
Veena’s 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…
Beg/Inter 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…
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 sooooo 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…
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 (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…
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…
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…
Smooth Hip Thrusts
When you wanna 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 (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…
Day 1
Duration: 00:08:37 Today is a quick and easy yet you’ll be learning fundamental movements to help keep your shoulders happy and healthy. Pro tip: The…
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…
Day 6
Duration: 00:34:49 Today is all about building up strength in your fingers, hands, wrist, and forearms. Pro tip: I’m reminding you to wright down your…
Day 8
Duration: 00:39:31 Today you’ll be working on strengthening the shoulders which will allow you to hold your bodyweight safely. Each exercise will target a different…
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 tempting…
Day 10
Duration: 00:45:37 Today you’ll be working on strengthening your core which will allow you to perform more challenging tricks including back bending which will reduce your…
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…
Day 16
Duration: 00:38:22 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…
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 three…
Day 20
Duration: 00:31:30 Today is exciting because you get to work towards going upside down again! Pro tip: Don’t forget to record your elbow stand prep attempts…
Day 25
Duration: 00:23:19 Today is an active rest day and you’ll be working on body waving along with some scapula training. Pro tip: Our minds are incredibly…
Day 27
Duration Today is an active rest day but you’ll be doing a bit of conditioning for the scapula, hands and wrists. Pro tip: Never train…
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 took a video using this…
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…
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 weeks 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 weeks 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 (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.…
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 weeks 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 (Thigh holds)
This weeks 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 – Core Strength (NO POLE NEEDED)
Week 6 VIP plan is hard core *wink, wink* I’m so silly. Also NO POLE is needed making this a great option for travel or…
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 body…
Week 9 – Elbow Stands
This weeks 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 weeks 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,…
Veena’s 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…
Ayesha Program Welcome! (Start here)
Welcome to my Ayesha program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
Day 1 Ayesha
Today you’ll begin with Caterpillar practice! Even if you feel your Caterpillar is strong pay close attention to the cues and tips I provide. A…
Day 2 Ayesha
Today is a rest day. Take some time to watch my Veena’s Tips for Ayesha. If you have a foam roller and some time give…
Day 5 Ayesha
Today you’ll focus on balance and please remember to write down you sets and reps you’ve done. No warm up is needed. Scapula push ups…
Day 6 Ayesha
Today is a rest day! Be sure to watch both videos and click the the pink links if you’d like to see the descriptions and…
Day 8 Ayesha
Now that you’ve had a week of focused strength and conditioning for the Ayesha you’ll begin to work towards Ayesha using Elbow or Forearm grips.…
Day 13 Ayesha
Today you’ll focus on legs. Do your best to use good form when doing all of the exercises in the routine. Warm up with either…
Day 14 Ayesha
Today you’re going to start working on the Ayesha from a tuck! Warm up then move on to Performance climbs 3 times (both sides for…
Day 15 Ayesha
Today is a much needed rest day. Use a foam roller to work the whole body or use the Pole massage routine.
Day 16 Ayesha
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…
Day 17 Ayesha
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!…
Day 19 Ayesha
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 Program (Welcome) Free version
Welcome! 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.…
Veena’s 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…
Level 1 Welcome!
Hi guys, welcome to your level 1 program! This program is perfect if you’ve finished the 30 day take off and you’re ready to continue…
Day 2 Level 1
Duration Items needed: Pro tip: It’s important for you to listen to your bodies cues because these can often be more in tune than our…
Day 1 Level 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 videos…
Day 3 Level 1
Today we walk! After following along with the warm up, move on to the 3 walks. Beginner pole walk, Pull in walk and Sexy walk.…
Day 4 Level 1
For the Pole hold choose which ever grip works best for you. For the Pole sit, remember it’s ok to enter this from standing (45…
Day 5 Level 1
If you choose not workout today, make sure to come back to this lesson tomorrow so you don’t skip this day. Try each of the…
Day 6 Level 1
How’s it going? Leave a comment below, I’d love to hear from you. After some shoulder conditioning it’s time to work on Pole sits again.…
Day 7 Level 1
Begin this day with some Hip circles as a warm up. Try doing these for a whole song changing directions now and then. Work on…
Day 8 Level 1
Today after warming up with the Pole strength routine it’s time for Side sits and Easy up! If you’ve never tried either of these moves,…
Day 9 Level 1
Today is an active rest day so let’s start with the Performance ready warm up! Work on each floor trick the Floor roll, Leg waves,…
Day 10 Level 1
Today we’ll try the Teddy prep! After warming up with the Lower body conditioning routine, give the Teddy prep 3 tries on each side, using…
Day 11 Level 1
Today is an active rest day but if you need to take a full day of rest go for it. Just be sure to come…
Day 12 Level 1
Today you’ll focus on strengthening your core! After the Core conditioning warm up work on the 4 tutorials Pole back bend, Back bend slide, Shoulder…
Day 13 Level 1
We worked on our walks at the beginning, now let’s try them again! No warm up is needed today. I suggest putting on your favorite…
Day 14 Level 1
You made it! How did it go for you? After todays Level 1 pole strength routine warm up, work on your Pole sits and Pole…
Beginner Level 1 Welcome (Free version)
Hi guys, welcome to your level 1 program! This program is perfect if you’ve finished the 30 day take off and you’re ready to continue…
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…
Veena’s Tips 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…
Day 1 Level 2
Today I want you to get right to it! Starting with a quick warm up using the Easy beginner warm up then move on to…
Day 3 Level 2
Today you’ll target your core. Begin with the Sexy legs and abs routine. this is your warm up for today. Then move on to Pole…
Day 4 Level 2
Today is all about Upper body and you’ll focus on moves that take you from the floor, up to standing. Start with the Shoulder conditioning…
Day 5 Level 2
Yesterday you focused on your upper body, today you’ll target the lower body. Start with the Dragonfruit dancing routine as the warm up. Then move…
Level 2 Pole kicks and Waves Combo (Routine) STATIC pole
ROUTINE length 56 seconds In this video you’ll learn how to turn a combination of moves and turn it into a flowing routine. Notice the…
Level 2 Fancy Crucifix and pole sit Combo (Routine) 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) 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…
Day 6 Level 2
Today is an active rest day. Use the flowmotion routine and foam roll if you’d like. No worries if you don’t have a foam roller,…
Day 7 Level 2
Today is a whole body, workout day and I’ve got a new combo for you to work on! Warm up with the Easy beginner warm…
Level 2 Pole Sit and Hold Combo (Routine) STATIC pole
ROUTINE length 56 seconds In this video you’ll learn how to turn a combination of moves and turn it into a dance routine. Can you…
Day 8 Level 2
Active rest day! Remember if you need a full day off go for it. If this program takes you s 30 days instead of 2…
Day 9 Level 2
Today is going to target your core. Start with the Core conditioning routine this will be the warm up. Move on to Standing v, Elbow…
Day 10 Level 2
Today you’ll have a look at some flow drills to try. Start with the first flow drill, then work on this flow drill these will…
Day 11 Level 2
Today you’re going to target the lower body. Starting with the Ticktock leg routine as the warm up. Move on to Elbow stand prep and…
Day 12 Level 2
It’s time for another active rest day. Remember you can take today off if you like. If you’re ready, continue with training the smaller muscle…
Day 13 Level 2
You have one day left! Today is all about core again. Start with the Hard core warm up. Then move on to Body waves, Reverse…
Day 14 Level 2
You made it to the last day! Whether it took you a month to complete or 2 weeks you’ve covered a lot! Be proud and…
Level 3 Welcome
Welcome to your Level 3 beginner program. This program was made for those who are comfortable with most beginner tricks that already worked on. Here…
Day 1 Level 3
Let’s get right to it! Warm up today with the Performance ready warm up. Move on to Pole sit practice and I want you to…
Veena’s Tips 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…
Day 3 Level 3
Today you’ll start learning a routine! Begin with the Easy beginner warm up. Move on to Fan leg practice, try all the grips once on…
Day 4 Level 3
Today is Active rest. You’ll be keeping things loose with some Hip circles, Hip waves, Cross steps, and Figure eight drags. No need to warm…
Day 5 Level 3
Today you’ll work on grip control! Begin with the Express warm up. After that move on to the Grip control routine. Run through the routine…
Day 6 Level 3
Today is an active rest day, and next week you’ll focus on combos! Do the Foot strength routine and take some time today to watch…
Day 7 Level 3
Today is a fun day! Warm up with the Shoulder conditioning routine. Then move onto the School girl routine 2. Practice the routine 2 or…
Day 8 Level 3
Active rest day! You’ve done the foot conditioning routine, today let’s do the Hand and wrist strength routine.
Day 9 Level 3
Today you’ll begin with the Performance ready warm up. Then it’s time for Fan legs practice, try all the grips at least once each side.…
Day 10 Level 3
Full rest today! We did so much yesterday, how did it go? Keep in mind I don’t expect you to remember or be able to…
Day 11 Level 3
Today is another full fun day! Start with the Easy beginner warm up, then move on to the Grip control routine. After you’ve done the…
Day 12 Level 3
Today is an Active rest day. You’ll run through the Body wave, Reverse body wave, Hip circles and Hip waves. Then take some time to…
Day 13 Level 3
Today is full of combos and the School girl routine. Remember if you’re struggling to get the routine, no worries, these things take time and…
Day 14 Level 3
It’s the last day! Congratulation on all your hard work! Today is an active rest day. If you haven’t already tried the side pole hold…
4 EASY moves For Grip Control (Free version) STATIC POLE
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 the 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 Filled full instructions, slow motion and multiple angles along with…
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…
Veena’s 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 version)
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…
Static Advanced 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…
4 Crazy things that can 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…
Veena’s Tips for Spinning Pole (LIVE LESSON) (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.…
Veena’s 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…
Spinning Pole Drill 1 (LIVE LESSON)
This video will help you figure out which gaze 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 too. 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 working 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 this trying this drill.…
Spinning Pole Nausea Tips (LIVE LESSON) (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…
Day 1 Spin pole
Today you’ll start by watching my Veena’s tips for spinning pole. Then move on to the tutorials listed below the main video. Don’t worry if…
Day 3 spin pole
Today you’ll learn 3 ways to stop that pesky dizzy feeling! Warm up with the Easy beginner warm up first, then move on to the…
Day 5 spin pole
Today is all about climbs! Warm up using the Express warm up. Then choose 2 or more climbs to work on. Beginners stay with the…
Day 7 spin pole
I want to remind you that this program is designed to accommodate multiple levels of ability so it’s important to choose the tutorials that are…
Day 9 spin pole
Today you’ll learn how long a pole should be held. I want to remind you, don’t forget to breathe! Holding your breath tends to cause…
Day 11 spin pole
It’s time for Planks and Laybacks. Beginners choose beginner level moves like sits, climbs, forearm sit or beginner level spins to work with. Click here…
Day 13 spin pole
Today you’ll be working on inverts on spinning pole! Don’t forget to practice your gaze and you may find that once inverted, you’ll use a…
Day 15 spin pole
Today you’ll work on Aerial inverts! Beginners can follow along with todays drill as I have options for you to work on, no you will…
Day 22 spin pole
Butterfly practice! If you’re an advanced dancer feel free to try all of the butterfly variations. Otherwise choose whichever Butterfly feels most secure. If you’re…
Day 24 spin pole
Brass Monkey practice! The Brass monkey can really be tough on your knee pits so keep your attempts to 5 per side, that’s 10 total.…
Day 26 spin pole
Shoulder mount practice! I don’t want you to worry about doing the Ayesha today, just do the shoulder mount along with me. You’ll get to…
Day 28 spin pole
Ayesha time! First warm up using the Express warm up. If you haven’t watched my tutorial yet, please do this before working on Spin drill…
Day 30 spin pole
Day 30, whoot, you made it! For our last day I’m sharing some quick tutorials I made for an old Instagram challenge. Have fun with…
Adv 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 jam. Pole (optional) This warm up is perfect for when you’re ready to work on…
Beginner 80’s Dance Routine STATIC pole
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 program was designed to introduce you to intermediate level pole work. I want to stress that I don’t expect everyone to get…
Inter 1 Day 1
Day 1. Today you’ll familiarize yourself with common intermediate grips! After watching the Energy tips video and grips videos, do the exercises in the order…
Inter 1 Day 2
Day 2. Today you’ll be working on your climbs, a barrel roll and some spins. You can choose to work on static or spinning pole.…
Inter 1 Day 3
Day 3. Rest day today! How did your first 2 days go? I’d love to hear from you! Give the Pole massage a try if…
Inter 1 Day 4
Day 4. Today you’ll try the grips you watched on the first day and then you’ll do some conditioning for the lower body. Begin with…
Inter 1 Day 5
Day 5. Today start with the Basic warm up then you’ll be working of spins and a fun exit for the fireman. You can use…
Inter 1 Day 6
Day 6. Today you’ll work on a few more grips and begin training elbow and handstands. Don’t stress if you can’t do either stand right…
Inter 1 Day 7
Day 7. Today you’ll be working on side climbs and spins! Before your warm up watch my Veena’s tips for Side climb if you need…
Inter 1 Day 8
Day 8. Today is a rest day. You’ve make it to your second week! I’m so excited to be sharing more intermediate tricks with you!…
Inter 1 Day 9
Day 9. Today you’ll start with the Ticktock leg routine as your warm up. Then it’s time to practice either the reverse elbow or handstand,…
Inter 1 Day 10
Day 10. Today you’ll work on a few spins and you’ll give the spin dismount a try! First start by warming up with the Shoulder…
Inter 1 Day 11
Day 11. Today is a rest day! I’d like you to watch my Veena’s tips for Injury care and prevention this video can help you…
Inter 1 Day 12
Day 12. Today it’s time to revisit moves you’ve worked on earlier in the program. Your warm up for today will be conditioning exercises, starting…
Inter 1 Day 13
Day 13. Today is a rest day. How’s everything be going for you? Are you getting closer to a reverse elbow or handstand? If you’re…
Inter 1 Day 14
Day 14. Today you’ll be working on the 2 hand plank along with some spins. Start today with the Shoulder conditioning routine. Two hand plank…
Inter 1 Day 15
Day 15. Rest day toady! Need more one rest day in a row? Go for it! As long as you don’t take a full week…
Inter 1 Day 16
Day 16. Today you’ll be revisiting some tricks again so now is a good time to take a mental note, or look over videos you’ve…
Inter 1 Day 17
Day 17. Today is all about spins! As always you can choose to do the static or spinning pole versions. Warm up with the Easy…
Inter 1 Day 19
Day 19. Today you’ll only work on one spin, along with the fun combo and plank. Begin with the Core conditioning routine as the warm…
Inter 1 Day 22
Day 22. Today you’ll practice the plank again. Then it’s time to work on 2 new moves the Cross Knee Release and Cross ankle release.…
Inter 1 Day 23
Day 23. Rest day! Did you know you can fake the look of being more flexible than you are? Watch my Veena’s flexibility hacks video…
Inter 1 Day 28
Today is the last day of intermediate level 1! In Level 2 we’ll start working with inverts. For today just watch the Invert tutorial to…
Fan Leg Invert
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)
In this program you’ll focus on inverts and more fundamental intermediate tricks and combos. If you’re still having a hard time inverting after the first…
Inter 2 Day 1
Day 1. Welcome to your first day of intermediate level2. I want to remind you that if you’re struggling with inverts it’s ok and totally…
Inter 2 Day 2
Day 2. Today you’ll work on two new moves but before that, warm up with the Easy beginner warm up. The doll 3-6 tries per…
Inter 2 Day 4
Day 4. Today you’ll be training two leg hangs. Don’t worry if you can’t invert, you can use the No Invert option for today. Start…
Inter 2 Day 5
Day 5. Today you’ll focus on using the inner thigh to hold yourself on the pole. Begin this session with the Lower body conditioning routine.…
Inter 2 Day 7
Day 7. Today you’ll have the opportunity to work on two beautiful tricks, Side v and Shooting star. Warm up with the Shoulders and Abs…
Inter 2 Day 9
Day 9. Today you’ll be practicing The doll, Inverted thigh Hold and two combos! Warm up with the Express warm up then move on to…
Inter 2 Day 8
Day 8. You’ve made it to week two! Begin with the Core conditioning routine then, for your Invert, practice all 3 steps first, then choose…
Inter 2 Day 11
Day 11. Today it’s back to leg hang practice! Warm up, then give the Gemini and Star 8 tries on both sides then move on…
Inter 2 Day 12
Day 12. Today begin with the Easy beginner warm up, then you’ll be revisiting Hip holds and Inverted lotus giving these 4 tries, each side.…
Inter 2 Day 14
Day 14. Today is your last day! If you feel like your inverts need some work, head over to the 30 day invert program before…
Core strength VIP plan – NO POLE NEEDED (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…
Inter 3 Day 1
Day 1. Who’s ready for Intermediate level 3? Feel free to day hello in the comments if you’d like to interact with me throughout this…
Inter 3 Day 3
Day 3. Before starting I want you to understand, when working on the Skater make sure you’re legs are nice and tacky or wear sticky…
Inter 3 Day 4
Day 4. Remember, no worries if you don’t get these new tricks right away. The Caterpillar can be challenging, which is why I’ve created a…
Inter 3 Day 6
Day 6. I’d like you to think of this program as introducing you to new tricks. Simply getting familiar with them, but not necessarily nailing…
Inter 3 Day 7
Day 7! Today you’ll be working on Handstands, but before that warm up with the Performance ready warm up or feel free to use the…
Veena’s 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 view points to help you understand what placement is…
Inter 3 Day 9
Day 9. Today I’d like you to watch the Easy Up lesson before warming up with the Easy beginner warm up. Karate kid 5 tries…
Inter 3 Day 10
Day 10. How did your split grips go yesterday? If you could only hold for a split second don’t worry that’s normal unless you have…
Inter 3 Day 12
Day 12. Today you’ll be working on the V invert/chopper again, if you’re not there yet, no worries you can work on the invert instead.…
Inter Pro 3 Day 16
Day 16. You’ll be working on handstands today but if you find handstands are not your thing, feel free to skip those and work on…
Inter Pro 3 Day 18
Day 18. You’ve made it to the last day of the Intermediate level so if you haven’t yet, go take a look around the advanced…
Veena’s Tips For Crucifix (FREE VERSION)
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…
Getting Started Shoulder Mount Program (FREE VERSION)
Welcome to the Shoulder mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important…
Getting Started Caterpillar Program (FREE VERSION)
Hi and welcome to my Caterpillar program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Beginner You and Me STATIC pole Routine
ROUTINE length 2:08 I really love this song, I hope you enjoy dancing to it as much as I did. The song is U &…
Inter/Adv You and Me STATIC 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 SPINNING pole routine
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 routine SPINNING pole
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 (LIVE LESSON) (FREE)
Tried of bent legs, sloppy inverts, and feeling weak? Here is a wonderful way to challenge yourself and strengthen your core. Feel free to add…
Veena’s tips for common Split Grips (FREE VERSION)
In this video I’ll discuss 4 different split grip options. I’ll provide several different angles and view points to help you understand what placement is…
How to create temporary studio flooring (FREE)
I have lived in rentals for most my pole career. I’ve done my share of filling holes in many ceiling where the pole was mounted.…
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…
Veena’s 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 – ADVANCED I strongly suggest working on Bow and arrow from Cross knee or Cross ankle if this is your first time. If you…
Veena’s 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 light weight, Christmas…
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…
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 bestie! Push against it,…
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👠knees👠togetherðŸ‘! Another big factor for tick tock legs is how much internal and…
Day 7 Use your hands
Learning how to touch your body when dancing can be awkward and something no 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 our 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 a really good Pike (hamstring flexibility). Understanding Lateral shoulder rolls and Superman are…
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…
Static pole mistakes (fixed)
As a paid member you’ll learn all of these things and a whole let more. Every spin tutorial is taught on static and spinning pole.
Roxie Spin (Elbow pit) FREE
Such a fun spin created by a SV member many years ago. Here’s the full tutorial https://www.studioveena.com/lessons/view/5f2c515c-12dc-47ea-a515-2f76ac110005 DONT 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 for of my VIP plans, it’s an important one so I thought it’s worth sharing again. Click here for a link with…
What diameter pole should you choose (FREE)
There’s so much to think about when choosing a pole, it can be overwhelming. I’d like to help. Not only do you need to decide…
How to cover and 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 and…
Pole Certification Beginner 1
Please submit the listed moves to this email cert@studioveena.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 cert@studioveena.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 cert@studioveena.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 cert@studioveena.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 cert@studioveena.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 one 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 anytime of day. This is a great massage to end your pole session with before stretching the hands. This massage…
Chest Massage
This feels so good before and after Ballerina and Back bending. This massage targets: PECORTALIS MAJOR and PECTORALIS MINOR.
Adductor Massage
This one makes me giggle a bit. This one 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 (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(ON…
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 in improving the leg lines for Attitude…
Foot and Toe Stretches
This one feels so good after wearing heels or dancing on the balls of the feet! These can also be helpful for training your toe…
Half Bridge Stretch
Back bending stretch: This is a great stretch to prefect 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 the 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 session. Muscles…
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 anytime stop, try adjusting how…
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 DELT, CHEST.
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, FOREARM.
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 (FREE)
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 (Strengthen and Stretch) (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 (Strengthen and Stretch) (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 is the hardest part 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.
Total Beginner Program WELCOME 30 Day Takeoff (FREE)
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…
Day 1 Takeoff
Duration: 00:46:00 Today we work on scapula and lower body! I’d love to hear how it went. Pro tip: The descriptions are where you’ll find all…
Day 2 Takeoff
Duration: 00:17:31 Today we work on hands and feet during this active rest day. Pro tip: Eating well is an important part of training and maintaining…
Day 3 Takeoff
Duration: 00:47:08 Today we work on scapula and lower body, I’d love to hear how it went. Pro tip: Think of each new trick you’re introduced…
Day 4 Takeoff
Duration: 00:35:56 Today we work on the feet! Pro tip: An active rest day is a day where you engage in light physical activity to promote recovery…
Day 5 Takeoff
Duration: 00:29:17 Today you’ll be working on conditioning for the shoulders and have some fun with pole walks and tush push. Pro tip: You might find…
Day 7 Takeoff
Duration: 00:07:57 Pro tip: If you’re struggling with some of the exercises or stretches we’ve been doing, or maybe you’d like to learn more about them,…
Day 8 Takeoff
Duration: 00:30:25 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 to…
Day 10 Takeoff
Remember you only need to use the links if you would like to see the descriptions and related lesson for Individual tutorials. The ab switch…
Day 11 Takeoff
Today is an active rest day. Check your workout log do you need to increase your sets or reps? Today’s exercises are pretty straight forward,…
Day 13 Takeoff
How did your workout session go today? Please use the Modified shoulder press if the Pole Shoulder press feels impossible. It’s a very challenging exercise!…
Day 15 Takeoff
Pole strength routine Pole sit Try this 5 times switching sides (top leg) Basic pole climb Try this 5 times switching sides (arm and leg)…
Day 17 Takeoff
I love hearing from you, let me know how it’s going. Hard core warm up Pole sit Try this 3 times both sides (switching legs)…
Day 18 Takeoff
Enjoy this relaxing active rest day of stretches that will target the back. Hold each stretch for 10-30 seconds and massage for how ever long…
Day 19 Takeoff
Today is all about core, tricks and transitions! Work on the pole moves and transitions in order, working both sides. Ball core workout If you…
Day 20 Takeoff
Today is an active rest day. Massage as long as you like, while you’re massaging your lovely legs, take a look at my videos with…
Day 21 Takeoff
Today you’ll be targeting your shoulders. I love to hear from you, how did it go today? Hard core warm up Forward and back scapula…
Day 22 Takeoff
Today you’ll work on transitions and core strength. Remember muscle groups used/targeted are always listed in descriptions of Individual tutorials the links below will take…
Day 24 Takeoff
Today is our first time getting our bodies use to the feeling of being upside down! Don’t stress if the Elbow stand prep feels impossible,…
Day 25 Takeoff
Today is a rest day, but I do want you to take some time and watch the beginner static routine and then have a look…
Day 26 Takeoff
Today is packed with pole tricks. Please, please don’t get discouraged if you can’t do these tricks right away. That’s totally normal, you’re not failing…
Day 27 Takeoff
This day is meant to challenge you. It’s important to vary your training with more difficult and less difficult days. If you always workout this…
Day 28 Takeoff
Today’s focus is conditioning, so it won’t be as physically intense as yesterday. How are you feeling after yesterday? Shoulder conditioning routine Hand and wrist…
Day 29 Takeoff
Today we’ll focus on strengthening the lower body and you’ll work on a few “spins” that are more like half spins or hops. Working on…
Day 30 Takeoff
Well done on completing the take off program! Are you feeling stronger? I’d love to hear from you. I’ve included a static pole beginner routine…
Week 1 Day 1 Advanced
Welcome! Today is the start of week 1 where you’ll focus on: For today you’ll begin with the Superman and Juliette Spin giving both of…
Week 1 Day 2 Advanced
How did it go yesterday? Are you feeling sore and maybe need little self care? If so try the Pole massage routine today. You could…
Week 1 Day 3 Advanced
Today start with the Ball core workout, then you’ll work on two styles of Superman, the Superman and Side superman. Give each of them 4…
Week 1 Day 5 Advanced
Today warm up with the Active shoulder routine then you’ll be working on the Juliette spin and Superman. Give both tricks 3 tries on both…
Getting Started Invert Program (FREE)
Welcome to my Invert program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
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…
Adv 2 Week 2 Day 7
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…
Adv 2 Week 4 Day 7
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.…
Adv 3 Week 2 Day3
Today warm up with the Ball core workout before working on to Brass monkey. I want you to try a few entries but keep it…
Adv 3 Week 2 Day 7
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…
Adv 3 Week 4 Day 1
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…
Adv 3 Week 4 Day 3
Start today with the Active middle splits routine then move on to the mounts only working on hops for today, giving each mount 3 Tries…
Adv 3 Week 4 Day 5
Begin today with the Hard core warm up then start with the Dragons tail, giving this 3 tries on both sides. Then you’ll review the…
Adv 3 Week 4 Day 6
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.
Veena’s 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 video…
How to Clean 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 Foot work Shoulder slides Elbow stand (prep)…
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 many not use the same grip or method as your friend or myself, we’re all different.…
Ways to Invert (LOWER BODY)
Here you’ll learn several options for leg positions! Don’t forget not every trick, grip or leg position is right for all bodies. Choose what works…
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…