Hi guy's welcome to my intermediate level 3 program. This is a 18 day program that will focus on more difficult intermediate tricks, static pole spin combos and we'll begin to focus a bit more on flexibility! Once you're past most of these

Day 1 Ballerina's and static spin combos. If you don't have a static pole you can still do these spin, just remember to take it slow, control your momentum. Give each move 3 tries each side. Give each spin combo 2 tries each side. Feel free to do

Day 2 REST! How did your Ballerina go? Do you have a favorite one? Remember even if you only worked on the first part of the Ballerina's that's progress.

Day 3 Remember when working on the Skater make sure you're legs are nice and tacky or wear sticky leggings as this move is almost impossible if you have dry or super sweaty legs. Try the Skater 4 times on each side. Move on to the V invert/chopper 5

Day 4. Remember no worries if you don't get these new tricks right away. The Caterpillar can be so challenging that I've created a 30 day program for Caterpillar! https://www.studioveena.com/lessons/view_category/Nailed_it_Caterpillar_Program For

Day 5 REST! Are you feeling super tired and your energy level doesn't increase in the few 10 or 15 mins of exercise? Then it might be time to take another rest day.

Day 6. Think of this programs as introducing you to the moves. Getting familiar with them, but not necessarily nailing each move right away. Remember how long it took you to learn to climb? You'll get there. Work on both Butterfly and Flatline

Day 7! You a warm up of your choosing or feel free to use the Stands routine as the warm up. Give the Pole handstand and Bum slide 6 tries each. Work on the static spin combos at least 2 times each side but no more than 10. Remember if you even need

Day 8 REST! Today watch Veena's tips for split grips. Have a nice relaxing day.

Day 9. Remember to watch the Easy Up lesson before warming up. When working on today's moves give each move 5 tries on each side.

Day 10 How did your split grips go? If you could only hold for a split second, that's normal and ok! This hold takes time to build the skill and strength needed. Today give each Ballerina lesson 5 tries on each side. Which Ballerina do you like best,

Day 11 REST! Just watch today's video and take notes if you like. Tomorrow we'll work on the V invert again.

Day 12! We'll be working on the V invert again, if you're not quite there yet, no worries work on the invert instead. Work on today's moves as many times as you like but NO MORE than 10 total per side.

Day 13 I want to remind you again that If you find you're on the struggle bus with the Caterpillar move. After this program give my 30 day Caterpillar program a try after you complete this program.

Day 14 REST! Today watch my Veena's tips know when to take time off video for more helpful tips.

Day 15 Today give each move about 10 tries but no more! For the static spin combos do each one time or pick 2 or 3 you'd like to do and give them 5 tries.

Day 16 If you find handstands are not your thing feel free to skip those and work on Elbow stand practice instead. Give each move about 10 tries.

Day 17 REST! As a pole dancer you don't have to love or do EVERYTHING. What do you feel most drawn too when it comes to pole dance?

Day 18 We've made it to the last day of the Intermediate level! If you haven't yet, go take a look around the advanced section. You might be surprised at how many tricks you'll able to do! Now that you've completed this program it's a good time to