StudioVeena Core Curriculum
Waiting for your pole to arrive? Get a head start with this 30-day, no-pole program built for zero exercise experience — also a gentle way back in after time off or an injury.
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FreeHi 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 pole dancing…
FreeToday is a quick and easy session, yet you'll be learning fundamental movements to help keep your shoulders happy and healthy. Pro tip: The descriptions are…
FreeStart by following along with the warm up, then allow the videos to play in order. Pro tip: In-depth tutorials will always be shown first, next you'll follow…
FreeToday you'll learn how to correctly point through the foot because amazing lines start with the whole foot, not just the toes. Then you'll work on…
Today you'll be introduced to body waves. Watch the tutorial and take any notes—we will practice body waves later. Pro tip: Body waves are such a wonderful…
Today is an active rest day and you'll be doing some scapula training! Allow the videos to play in order and follow along. Feel free to pause anytime you need…
Today is all about building up strength in your fingers, hands, wrists, and forearms. Pro tip: I'm reminding you to write down your reps if you are not yet…
Today is a rest day. Pro tip: If you enjoy podcasts, have a listen to my "Tips for Beginners" Pole Dance RANT to provide some perspective on this journey into…
Today you'll be working on strengthening the shoulders which will allow you to hold your bodyweight safely. Each exercise will target a different area of your…
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 to skip this session but…
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 risk…
Today you'll be working on strengthening the shoulders again, and I'll teach you how to do a "sexy" walk and then you can practice it! Pro tip: Don't stress if…
Today is a mix of pole conditioning for the hands and wrists along with floor work, which also improves your strength because as you'll see, this stuff is…
Today is quick and easy. You'll be working on strengthening the scapula, which allows for more control of your shoulders and arms in a superior manner compared…
Today is exciting because let's be real, most of us never go upside down once we grow up. So today I'm ready to help you find that kid again! Pro tip: Don't…
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 bath with epsom salt with magnesium can…
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 to film your attempts at…
Today you'll be working on strengthening the toes, feet, ankles and calves which will provide more stability for life in general, improve your leg lines and…
Today you'll be working on strengthening the fingers, hands, wrists and forearms. Pro tip: If your hands feel inflamed and they're swollen after strength work…
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 minutes to observe your surroundings. How…
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 and please remember…
Today you'll be strengthening your feet and practicing how to correctly point through the foot. Pro tip: If you struggle with foot or calf cramps, these things…
Today you'll work on core conditioning, but I also have a few vintage booty tutorials from way back for you to try. Don't take today too seriously—allow…
Today is another rest day, so relax and watch some pole videos today. Here's a link to my Youtube playlist filled with tons of full-length pole dance videos to…
Today we'll play with handstand positioning again, and remember you can always choose to focus on the elbow stand instead. Pro tip: Did you know it often takes…
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 powerful so much so that…
Today you'll be working on strengthening the shoulders and core which will allow you to hold your bodyweight safely and control your positions more easily. The…
Today is an active rest day, but you'll be doing a bit of conditioning for the scapula, hands, and wrists. Pro tip: It's important to know that training small…
Today you'll be working on strengthening the core and hands, wrists and forearms. Pro tip: Taking time to watch others who excel at the pole skills you're…
Today you'll be working on strengthening the shoulders and I'll have you watch a floor work routine we'll be trying tomorrow! Learn more about why you should…
Plus however long you choose to work on the routine. Today you'll be warming up, then giving the floor work routine a few tries. Have fun with this, don't be…