This 4 week program was designed to introduce you to intermediate level pole work. I want to stress that I don't expect everyone to get every move on the first day or even by the end of the program. This is simply a guideline for you to follow so

Day 1 today is about getting familiar with common intermediate grips! Feel free to try these grips or just watch. If you're going to try the grips do this after completing the exercises listed so you're warmed up. Perform 2 sets of 12 - 16 reps for

Day 2 today we'll be working on our climbs, a barrel roll and some spins. You can choose to work on static or spinning pole. For each move do at least 2 attempts but no more than 10 attempts per side.

Day 3 REST How did your first 2 days go? I'd love to hear from you!

Day 4 Today we'll try the grips we looked at on day 1 and do some conditioning for the lower body. Perform 2 sets of 6 - 16 reps for each exercise. Try the grips a few times on each side of the body.

Day 5 Today we'll be working of spins and a fun exit for the fireman. You can use static or spinning pole. For each move and spin do at least 2 attempts but no more than 10 attempts per side. Try the combos 2 or 3 times each direction.

Day 6 Today we'll look at a few more grips and work towards elbow and handstands. Give each of the grips a few tries before moving on to the Reverse elbow and handstand practice. Give this at least 3 tries but no more than 10. Finish with the

Day 7 Today we'll be working on side climbs and spins! Before your warm up watch my Veena's tips for Side climb if you need a refresher for this move. Do 3 climbs per side for each climb but no more than 10. Move on to the attitude spin 5 times each

Day 8 REST We've make it to our second week! I'm so excited to be sharing more intermediate tricks with you! Feel free to foam roll or use the pole massage routine today.

Day 9 Today Give whichever stand you choose 6 attempts. Then move on to the Dismount practice, plank and figurehead, moves giving these 2 or 3 tries, each side. Finish with the 4 exercises listed performing 1 set of 10-16 reps.

Day 10 Today we'll work on spins and the spin dismount! Give the Spin dismount, 3 - 5 attempts each side. Move on to the spins listed using static or spinning pole. Do each spin 3 or 4 times each direction. Finish with the stretches listed.

Day 11 REST! Today we'll watch my Veena's tips for Injury care and prevention. Have a beautiful day.

Day 12 Today we'll revisit moves we worked on earlier. The warm up will be conditioning exercises. Starting with the Switch. Perform 2 sets of 12 - 16 reps for each. Then work on the Reverse elbow and handstand - do 4 to 6 attempts then work on the

Day 13 REST How's everything be going for you? Are you getting close to a reverse elbow or handstand? If you're struggling with the elbow stand against to pole try the handstand you might surprise yourself! I think the reverse Elbow stand is more

Day 14 Today we'll work on the 2 hand plank and some spins. Plank practice 4 tries (don't forget to try tipping your hips different directions) Then work on the listed spins, giving these 4 tries each direction/side

Day 15 REST Need more rest? Go for it!

Day 16 Today we'll revisit some moves take a mental note to see if things are starting to click! Try the Plank and Twisted Dismount 5 to 6 times but no more than 10 or your thighs will hate you! Give the combo a few tries 3 or 4. Don't worry if you

Day 17 Today is all about spins! As always you can choose to do the static or spinning pole option. Try each spin 3 times each direction. While waiting between spins give your forearms a stretch. Try the Half backspin to barrel roll combo 3 or 4

Day 18 REST! Make sure this is a full rest day to allow your body to recover! Let me know if you have any questions!

Day 19 Today we'll work on one spin, a fun combo and plank again. Give each of the Spins 6 tries. Do the spin in both directions to the left and right. Move on to the Flag hold prep giving each side 4 tries then work on the Crucifix to back spin

Day 20 Today it's back to the stands routine and we'll work on a few spins. Do each spin 3 times each direction/side.

Day 21 REST Here's something I want you to remember. When you work on combos think of them as suggestions. It's ok if you end up doing things a little different than I did, that's part of the fun of pole. Finding what works for your body and making

Day 22 Today we'll practice the plank again. Then we'll work on 2 new moves the Cross Knee Release and Cross ankle release. I want you to give BOTH of these a try. You might find one feels more secure than the other that's normal and you can choose

Day 23 REST! Let's take a look at my flexibility hacks video. Let me know what you think or if you give these hacks a try.

Day 24 Today we'll try a full Elbow stand! Watch the Floorwork Elbow and Forearm Flip Over video before warming up. Give the Elbow stand 5 or more tries before moving on to the stretches.

Day 25 Today we'll work on laybacks again. How did they go for you last time? Did you find one felt better than the other? I personally prefer the Cross knee release, but sometimes I'll do cross ankle, not often though. Remember if you prefer one

Day 26 REST! We have 2 days left. In level 2 we'll be working on more new tricks, inverts and combos!

Day 27 Time for the Elbowstand sit up. Remember this is our first time working with the sit up. It's possible you'll need several more days or weeks for this move to click, so give yourself time. For the elbowstand sit up practice give it 5 tries.

Day 28 Today is the last day of intermediate level 1! In Level 2 we'll start working with inverts. For today just watch the invert lessons I've shared to familiarize yourself with how I teach them. Also remember to check out my 30 day invert program