Category: Warm-up, Strength, and Conditioning Routines

I hope you find this routine relaxing! Remember cover your skin, you want clothing that allows you to slide along the pole, not stick! This……

This 10 minute strength building routine is perfect for new dancers and great for those who have been ill or have taken an extended period……

This warm up focuses on the shoulders, wrists and fingers. Perfect for beginners or more advanced dancers who are preparing to practice handstands and split……

You’ll need a ball and a wall along with a chair, pole or wall to hold on to. This is a 22 minute core focused……

This routine was created for new pole dancers. Use this routine 3 times per week to develop strength and technique for all the fun pole……

This 15 minute warm up is perfect for when you’d like to work on moves that require flexibility. Move like Ballerina, Jade, Closed leg hangs,……

This 25 minute routine will focus on cardio/aerobics and legs. It’s suitable for strong beginners and could be used as a warm up for more……

This eleven minute, full body warm up is great for warming your body and the pole too. You are unauthorized to view this page.

This is a six minute warm up. This one will get your heart pumping. You’ll see different options for all levels. If you need help……

This is an eight minute, core strengthening warm up. It can be used on its own at anytime to condition the core or as a……

I created this quick and easy 10 minute warm up to help you prepare for a show, competition or any performance that requires you to……

This 15 minute workout is perfect for beginners and does not require a pole! You’ll need a resistance band that allows you to achieve 10……

This 17 minute workout is perfect for beginners and does not require any equipment! Using this routine 2 to 3 times per week will get……

This 20 minute workout is perfect for beginners and does not require any equipment. Using this routine 2 to 3 times per week will challenge……

This is a 13 minute routine suitable for all levels! This routine will help you improve your tick tocks, strengthen your hip flexors (great help……

This seventeen minute routine can be used once you have a good understanding of all the pole strength lessons. It is designed to burn fat,……

Here’s a 25 minute routine using a yoga block. This can be used as a warm up or a complete lower body workout. I’m doing……

This is a 25 minute routine. I have had many questions about training stands so I decided to record and share how I train with……

This routine can be used as a warm up! It’s 30 minutes long and suitable for strong beginners but really meant for intermediate level and……

This 25 min routine will improve your shoulder mobility. Improving mobility and building strength for moves like Spins, Twisted grips, Advanced ballerina/Eagle. Please watch the……

This 30 min routine was designed to improve back bending and spinal rotation. Please watch the related lessons below BEFORE using this routine so you……

This routine is roughly 20 mins, excluding the speaking at the beginning. It’s not magic, you can’t do this once and have great lines from……

This 20 minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session.……

This is a 20 minute strength routine. We’ll cover conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout……

This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and flexibility. Perform this workout 1-3 times a week, leaving……

This is a full body workout using a super set. This means doing all three exercises with out rest between or back to back. Rest……

This is an 18 minute routine with no pole required. In this routine I’ve combined my sexy floor work into a challenging workout. It’s designed……

I wanted to share a bit of my morning workout with everyone today. Do this sequence for a total of 3 sets. That would be:……

This 13 minute routine will help you work up to or improve your Shoulder Mounts. Use this on it’s own 3 times a week or……

This routine does not require you to follow along. Instead watch in full and when you are ready, try out different options like entries, hand……

This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any……

This 30 min routine will help improve your Front Splits and Active Front Splits. Please watch the related lessons below BEFORE using this routine so……

This 25 min routine will take you through exercises, stretches and tips for your Middle Splits! Please watch the related lessons below BEFORE using this……

This is a 25 minute side splits, left and right side routine. If you are new to stretching you should perform splits training once per……

This is a 23 Minute middle splits routine. Beginners should perform middle splits training once per week. After at least two weeks progress to twice……

This is an 18 minute routine to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors. The last stretch is……