Advanced Level 1 Program

Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins, and targeted flexibility training! Items you'll…

Today is the start of week one, where you'll focus on: Superman Juliette spin Side superman Pro tip: Those who wish to use spinning pole, you will learn all…

How did your first day in advanced level go for you? Pro tip: Remember to take a video of your first attempts so you can check for mistakes, share a video with…

Today you'll revisit the Superman, working on the Gemini entry only. However, if you'd like to try a different version, watch the full tutorial and choose one…

Today is an active rest! You'll be strengthening the muscles of the hands, wrists and forearms and enjoying a nice self-massage using your pole. Allow the…

Today you'll revisit the Juliette spin and Superman after training after the warm up and I've added a set of Pole rows to really fatigue the muscles of the…

Today you'll enjoy the Pole massage routine and take a full day of rest. Pro tip: Remember you can take notes right here on any tutorial using the "My Notes"…

Today it's time for you to revisit all of the tricks you've worked with this week. How did everything go this week? I love hearing from you. Allow the videos…

Today is the start of week 2 where you'll focus on: Aerial split grips Advanced figurehead Splits training Pro tip: Those who wish to use spinning pole, you…

Rest day! How did the new moves go yesterday? If you need a full rest day at any time, go for it. This program is a guideline, and it's most important for you…

Today you'll revisit the Adv. Figurehead trick and work towards increasing your flexibility for middle splits. Those who wish to practice on spinning pole will…

Today you'll work on what should be a familiar trick, the Caterpillar. I am including spinning pole for this lesson under the assumption that you've gone…

Active rest is your plan for the day, but if you need a full day of rest, please listen to your body and rest. Allow the videos to play in order and follow…

Today you'll be practicing both Figurehead and Advanced Figurehead, and I've included both tutorials in case you need a refresher for either. How did things go…

Today you'll practice all three tricks as this is your last week working with these tricks. I'd love to hear how it's going for you. Pro tip: Now that you're…

Today is the start of week 3, where you'll focus on: Butterfly Half Jade or Jade Pole Handstand Those who wish to work on spinning pole, you'll have the…

Today is a full rest day! I want to remind you that if you're really struggling with the Caterpillar or Butterfly, try the complete the 30 day caterpillar…

Today is Butterfly and "stands" day which means you'll warm up with the Stands routine, practice your Butterfly, then practice Pole handstands. Pro tip: When…

Today you'll focus on two hip hold tricks, the Half jade and Jade. Pro tip: If you haven't yet completed my beginner and intermediate level programs and you're…

Rest day! How are you feeling today? If you're too tired you can skip the flowmotion routine otherwise enjoy! Flowmotion routine

Today you'll practice an older trick and current tricks you've worked on this week. Pro tip: If you're a hypermobile human and going through perimenopause, or…

Today you'll practice all of the tricks for week three! I'd love to hear how it went for you. Pro tip: Remember to look back at your first attempts whether…

Today is the start of week 4 where you'll focus on: Reverse Grab Chair Spin Corkscrew Spin Gemini Scorpio Switches Back mobility Pro tip: It's important to…

Today you'll be working on spins after training your shoulders. I've shared the first step to a full Corkscrew today, the next day you practice, it will be the…

Today is an active rest day, but if you need to skip today, that's no problem. Allow the videos to play in order and follow along. Feel free to pause anytime…

Today you'll strengthen your legs and abs before moving on to Chair spin and Gemini to Scorpio switches. Pro tip: If you're feeling lost with the leg switches,…

Today you'll be working on improving your leg lines and practice the Corkscrew spin and Side superman. Pro tip: Did you know it takes an average of 66 days to…

Rest day! I'm curious if you're starting to feel more solid and secure in your advanced moves. I'd love to hear how it's going for you. See you tomorrow!

Congrats on making it this far! I'd love to hear how this program went for you. Today you'll practice the Reverse grab and Corkscrew spin and finish with…