This program was designed for all levels, however. Make sure you've completed my 30 Day take off program https://www.studioveena.com/lessons/view_category/30-day-take-off or Beginner level 1 program

Day 1. Watch my Veena's tips for spinning pole. Then move on to the lessons listed. Pole hold 4:25 Side Pole hold 4:38 Pole Side Sit 3:37 Knees Spin 1:35 Back Hook spin 3:48 Don't worry if you can't do these right away if you just want to

Today is an active rest day. Do the Quick Hip and glute routine (no warm up is needed) then finish with the Flowmotion routine. See you tomorrow!

Day 3. Let's learn 3 different ways to stop the dizzy feeling. Warm up first then let's do spin drill #1 follow along with me and pause the video if you need to.

Day 4 REST day! Were you able to find a gaze that works for you? It might not be perfect right away as it will take practice for it to become second nature.

Day 5 is all about climbs! Warm up then choose 2 or more climbs to work on. Beginners stay with the Basic pole climb and performance climb. If you want to try them all do only ONE attempt per side. Here are the timestamps. Basic pole climb 2:40

Day 6 Rest! If you need a refresher watch drill #1 again. Just watch.

Day 7. Remember this program accommodates multiple levels of ability so choose the lessons that are right for you. Beginners do not need to do the Butterfly invert! Watch the lessons listed if you need help with actual technique as the drill will not

Day 8 is a rest day. If you are not sure how to check if your pole is too tight or not tight enough watch the video I've shared.

Day 9. We'll learn how long we should hold a pose and don't forget to breathe! Holding our breath tends to make us rush through movements so slow steady breathes while holding your pose. Remember you can pause the drill lesson anytime so you can

Day 10. It's time for an active rest day. Let's do the flowmotion routine, no warm up is needed!

Day 11. It's time for Planks and Laybacks. Beginners choose beginner level moves like sits, climbs, forearm sit or beginner level spins to work with. Click here https://www.studioveena.com/lessons/view_category/beginner-pole-lessons to see all the

Day 12 REST! Take a break today. Are you started to feel less dizzy and more in control? Inverts will start soon, beginners can continue to follow along as there will be options for you to try.

Day 13. Today we'll work on inverts on spinning pole! Don't forget to practice your gaze and you may find that once inverted you'll use a different gaze or combination. If you are not familiar with how I teach inverts please watch the entire invert

Day 14 REST! Helpful tip. If your not comfortable with a move on static don't try it on spin right away. The exceptions are spins as those are just holds when done on spinning pole.

Day 15. Aerial Inverts! Beginners can follow along with todays drill as I have options for you to work on. After today beginners are still welcome. However, from now on the focus will be on more advanced pole work. Feel free to take notes but to not

Day 16. Rest or Spin! If choosing to spin today start with the warm up. Then give any spins that are in your level a try. To find SPINS for your level click here https://www.studioveena.com/lessons/view_category/beginner-pole-lessons for BEGINNER

Day 17. Today we'll revisit 2 laybacks. Cross knee and Cross ankle release. Timestamps for listed lessons CKR 6:26 CAR 4:11 Beginners, or if you don't feel comfortable with laybacks try working on the Forearm sit 4:13 and Pole side sit 3:37 instead.

Day 18. REST. Still feeling really dizzy? Film yourself and watch to see if you're moving sloooowly in and out of moves or quickly. Begin able to watch your movements can really help. Moving slowly is best for control.

Day 19. Let's do leg hangs! Make sure you're legs are nice and tacky before you try the moves today. If you want to work on all 4 of the lessons listed do no more than 2 attempts per side! Here are the timestamps for the listed lessons. Gemini 5:30

Day 20. REST. Today take some time to watch Spinning pole drill #6, just watch so you're familiar with it for tomorrow.

Day 21. Superman practice! If you're not familiar with my Superman lesson please watch the full lesson. Do no more than 7 attempts per side, 14 total, taking breaks between attempts. Try dancing or floorwork! The timestamp for Superman spin section

Day 22. Butterfly practice! Advanced dancers can try all of the butterfly variations. Otherwise choose whichever Butterfly feels most secure. If you're not familiar with how I teach Butterflies please watch the entire video for each lesson. If you'd

Day 23. REST! Try this mediation if you like.

Day 24. Brass Monkey practice! Keep your attempts to 5 per side that's 10 total. If you haven't already watch my Brass Monkey video from the start for 6 different idea on how to enter this pose. If you're already familiar here's the timestamp for

Day 25. REST. Treat yourself with the pole massage routine! See you tomorrow!

Day 26. Shoulder mount practice! Don't worry about doing the Ayesha today, just do the shoulder mount along with me. We'll get to the Ayesha later. Keep it under 5 attempts per side 10 total. Don't forget to practice your gaze!! Spin pole timestamp

Day 27. REST. Have you tried any of the internal nausea treatments I mentioned? Did any of them work?

Day 28. Ayesha time! If you haven't watched my lesson yet, please do this before working on spin drill #6. If you're already familiar and would like to go right to the spin pole section of the Ayesha or Shoulder mount lesson here are the timestamps

Day 29. REST. If you haven't tried it before give the video I shared a try. Let me know how you like it.

Day 30.....You made it! For our last day I'm sharing some quick lessons I made for an old Instagram challenge. Have fun with them. Did this program help you? I'd love to hear how it went. Find me on Instagram and Tiktok @studioveena