Beyond Pole : Strength and Conditioning
No pole is needed for MOST exercises making this perfect for those without a pole.
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…
Forward And Back Scapula
Before you work on anything else, let's learn more about your scapula. You can do this exercise any time of…
Up And Neutral Scapula
When your arms are reaching over your head, allow the scapula to rise up with the arm even when holding…
Scapula Drills
Here are some drills for your scapula that also make for a wonderful warm-up. If you're having a difficult time…
Forearm Extensions
This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side,…
Forearm Flex
If you're struggling with your grip, this is a wonderful exercise to help train and improve grip control. Follow this…
Downward Wrist Twists
A common pole-related forearm injury involving these muscles is called golfer's elbow. Working on wrist pronation (rotating the forearm to…
Upward Wrist Twists
A common pole-related forearm injury involving these muscles is tennis elbow (epicondylitis). Working on wrist supination (rotating the forearm to…
Radial Lift
Here's another great forearm strengthening exercise. This is the muscle responsible for radial deviation, which is the movement of the…
Ulnar Pulls
Don't worry if it feels like you're barely moving during this exercise. For most people, this motion will be very…
Wrist Rocks
For this wrist exercise, I'll demonstrate beginner to advanced options. These muscles are small, so listen to your body and…
Wrist Strength And Mobility Drill
Mobility keeps your wrists happy. Something to note is that flexibility isn't the same as mobility. Think of mobility as…
Hand Strength Exercises
For this exercise, you'll need a tennis ball, lacrosse ball, racquetball, or even a large sock rolled up will work.…
Hand and Wrist Strength Routine
Once you've become familiar with all of the previous hand, wrist and forearm exercises, you can combine them into one…
Squats On The Pole
This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for…
Climb Ups
You'll love how this exercise targets your whole body. I'll teach you the proper skills needed to use this as…
Pole Plie
This is a great way to improve your external hip rotation, but it's important to stay within your range of…
Lunges With Pole
Today you'll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body.…
Pole Squats
There are all kinds of variations for foot and leg positions in a squat, and each one targets slightly different…
Pole Pistol Squat
My oh my, these are tough! If you're new to exercise, start with the beginner option. If you have or…
Leg Hook Crunch
I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right…
Side Leg Hook Crunch
I love using this exercise to strengthen the obliques. Bonus, it's also perfect for working on balance and the knee…
Rear Leg Hook Crunch
If you're totally new to exercise and pole, you can either skip this one or just work on getting into…
Pole Leg Lifts
These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key…
Side Hold Tuck
You'll be using the Side pole hold for this exercise, making it an effective way to train for inverts, shoulder…
Pole Push
Today you'll learn 2 different variations of this exercise. Use them both, as each one targets slightly different muscles. If…
Pole Rows
In this video I'll introduce a few different hand placements for this strength exercise. You'll use the pole to help…
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…
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…
High Row
Here is an exercise that's awesome to work on for the rear shoulders. While working on these, keep the top…
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…
High Biceps Curls
This is another great bicep curl variation. Remember to keep the elbows up to target the right muscle groups! Suggested…
Front Raise
Before you give this exercise a try, I want to remind you that for all of the exercises using the…
Rear Pulls
I love using these as a warm up before I pole dance, I hope you like them too. Be sure…
Lateral Raises
I think you'll find this is a nice exercise for sculpting shoulders and maintaining shoulder health! Be sure your resistance…
Lateral Pull Downs
Today I'll share with you a few variations for this exercise. Before starting this exercise, please do the shoulder mobility…
External Shoulder Rotation
This and the internal shoulder rotation are both exercises I think everyone should do. You'll be strengthening the rotator cuff,…
Internal Shoulder Rotation
As mentioned in the previous tutorial, strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and…
Modified Shoulder Press
Today I'll teach you a unique exercise that works the chest and shoulders because of the angle that is used.…
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.…
The Hover
I truly love this exercise. It's deceptively challenging when done correctly. I'll have you start by finding your neutral pelvis,…
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;…
Inverted Shrugs
If you want to start working towards elbow stands, handstands, or tricks like Ayesha, these can help you understand the…
Side Push Up
Today I'll teach you two different positions you can use while performing this exercise. One position targets the triceps more,…
Planks
I'm excited to teach you several variations to help you get the most out of this exercise, regardless of your…
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…
Side Planks
In this video, I'll teach you several variations, allowing you to pick the one that works best for your body.…
Hand and Elbow Planks
I'm going to teach you two variations for this exercise. When performing this, focus on fully extending through the back…
Wall Handstands
This is your first step towards working on handstands! If you have a fear of your arms not being able…
Ab Curls
In this video, I'll teach you two options for this exercise. Keep in mind this is not the same as…
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…
Torso Rotations
For this exercise, I want you to focus on hinging at the hips. Don't bend at the waist, as this…
Torso Twists
I'll teach you a few options for arm placement, and you'll start by sitting on the floor. You can stay…
Hollow Body
First, understand that the term "hollow body" is a position. The exercises you'll see in this lesson will help you…
Lying Leg Circles
In this exercise, you're moving the leg, but to get the most out of this, your hips need to stay…
Hip Flexor Lifts
Here's a great exercise to help you prepare your deep core muscles for all moves that require the legs to…
Pike Compression
These are very challenging! Don't be surprised if you can't lift your legs off the floor very far, if at…
V Sit Compressions
When working with this exercise, your pelvis position is important, so pay close attention to my cues! Just like in…
Bird Dog
To really feel this exercise, you'll need to focus on holding a neutral pelvis (this can be slightly different for…
Squat Twists
These are a fun version of the squat. I'll teach you a few variations you can try, including using a…
Plank Tucks
I'll be teaching you a few different options for this exercise. Choose the ones you like best and remember that…
Spinal Contractions
This is not the same exercise as the Superman back. In the Superman back, you also squeeze your butt. Here,…
Superman Back
I'll provide you with a few variations to work with. Unlike the previous exercise, the Spinal contraction, in this exercise…
Booty Lift
I love this one and I want you to get the most out of this exercise. So, don't round your…
Booty Squeeze
The goal of this exercise is not how high you can lift your legs. It's actually about pressing the heels…
Clamshells
Clamshells are awesome for strengthening the muscles that aid in active flexibility. You'll need this for tricks like Chopstix or…
Burpee
I'm not a huge fan of training with burpees, but they were very popular a while back, so I thought…
Toe Points
I don't know of any dancer who doesn't want to develop a nice foot line. This video will break down…
Deep Side Lunge
I'll share several options to accommodate your current fitness level. Choose the one that works best for you and only…
Hip External Rotations
This exercise will help you strengthen the external hip muscles, which will help improve middle splits and moves that require…
Hip Internal Rotations
Just like in the previous tutorial, a strong internal hip rotation will help with moves like plank, cross ankle release,…
Finger Push Ups
Here's a nice exercise to strengthen your hands. Remember to keep your fingers spread wide and place even pressure throughout…
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,…
Foot Push
For this exercise I'll provide 2 options for positioning the body, choose whichever feels most comfortable. Suggested sets and reps:…
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…
Calf Raises
If you don't have a pole, use a wall, chair, or anything stable. Increase the intensity by doing these on…
Soleus Raises
This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with…
Foot Adduction
This exercise is also known as foot/ankle inversion! Feel free to tie the band onto your pole or close it…
Foot Abduction
Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps: 10-15…
Foot Exercise 1
This exercise can take some practice, but it's a good one if you have flat feet! Avoid curling the toes…
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:…
Foot and Ankle Strength Routine
STRENGTH BUILDING – Length 13:00 – Items needed: A flat or circle resistance band A small towel Socks or ballet flats…