Category: Warm-up, Strength, and Flexibility Routines

WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your pole too!…

WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing this includes those who work…

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…

WARM UP – Length 6:00 – Items needed: None This warm up was designed to quickly get your blood pumping and muscle ready for pole dance.…

WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscle ready for…

STRENGTH BUILDING – Length 9:00 – Items needed: Bodyweight This strength building routine is perfect for new dancers and great for those who have been…

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…

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…

STRENGTH BUILDING – Length 15:00 – Items needed: Pole This is a strength building routine for the whole body and it’s suitable for all levels, however,…

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…

STRENGTH BUILDING – Length 15:00 – Items needed: Resistance bands This strength building routine will focus on your shoulders aiding in injury prevention and faster progression…

STRENGTH BUILDING – Length 17:00 – Items needed: None This strength building routine will focus on your lower body aiding in injury prevention and will help…

STRENGTH BUILDING – Length 20:00 – Items needed: None This strength building routine will focus on strengthening your core aiding in injury prevention and faster progression…

STRENGTH BUILDING – Length 13:00 – Items needed: None This routine will help you improve your tick tocks, strengthen your hip flexors which is great helping…

STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole strength tutorials.…

STRENGTH BUILDING – Length 13:00 – Items needed: Pole In this routine is part of my 30 day shoulder mount program, but it can be used…

STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm up or as a complete lower body training…

STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of “stands: Handstand, Forearm stand, Elbow and headstand.…

STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility which can often…

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…

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…

STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts, and straddle poses, this routine can make a huge different.…

STRENGTH BUILDING – Length 20:00 – Items needed: This routine is designed to strengthen your shoulders and abdominals. You’ll also stretch the muscles you’ve used at…

STRENGTH BUILDING – Length 20:00 – Items needed: This routine includes conditioning for the small muscle groups, strength work for the larger muscles and flexibility training…

STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in the lower…

STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I’ve combined sexy floor work into a challenging workout. It’s designed strengthen the muscles…

STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique there is…

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,…

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…

FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to…

FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to…

FLEXIBILITY – Length 18:00 – Items needed: This routine was designed to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors.…

STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set, here’s how to do…

STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips and abdominals.…

STRENGTH BUILDING – Length 12:00 – Items needed: None This is a full body Holiday workout! I wanted to give everyone a quick, no equipment, workout…

STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video, demonstrating different options that can be used for Shoulder mounts. It…

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…

MEDITATION – Length 10:00 – Items needed: None The mediation begins at minute 2:00 and you may use this at the beginning, end of a…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed after this one. Each mini workout contains…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises,…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises,…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises,…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises,…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises,…