Veena Apr 10, 2023
This is a 10 minute, walking, guided meditation. Mediation begins at minute 2:00 Enjoy! Feel free to use this at the beginning or end of a pole session or anytime you'd like to just BE!
Pole Massage Routine
Veena Nov 18, 2020
I hope you find this routine relaxing! Remember cover your skin, you want clothing that allows you to slide along the pole, not stick! This will work on any pole finish with the exception of silicon. To save time in the future feel free to skip to
Beginner NO POLE workout
Veena Dec 4, 2020
This 10 minute strength building routine is perfect for new dancers and great for those who have been ill or have taken an extended period of time away from exercise. Don't worry if you can't do all of the reps just be sure to write down how many so
EASY Beginner Warm Up
Veena Dec 4, 2020
This warm up focuses on the shoulders, wrists and fingers. Perfect for beginners or more advanced dancers who are preparing to practice handstands and split grips.
Ball Core workout
Veena Jan 6, 2021
You'll need a ball and a wall along with a chair, pole or wall to hold on to. This is a 22 minute core focused routine suitable for all levels. If you're struggling with Inverts, Shoulder mounts, or deadlifts and would like to improve your leg lines,
Level 1 Pole Strength Routine
Veena Jan 28, 2021
This routine was created for new pole dancers. Use this routine 3 times per week to develop strength and technique for all the fun pole work we'll be learning! It also makes a nice warm up for more experienced dancers. Please watch the related
Flexy Warm Up
Veena Jul 12, 2021
This 15 minute warm up is perfect for when you'd like to work on moves that require flexibility. Move like Ballerina, Jade, Closed leg hangs, and such! If it's cold out and you don't feel loose and ready to go, run though this routine one more time.
80s Synthwave Workout
Veena Jul 15, 2021
This 25 minute routine will focus on cardio/aerobics and legs. It's suitable for strong beginners and could be used as a warm up for more advanced pole dancers. Grab your legwarmers and let's get physical!
Basic Warm Up Routine
This eleven minute, full body warm up is great for warming your body and the pole too.
Express Warm Up
Veena Feb 1, 2014
This is a six minute warm up. This one will get your heart pumping. You'll see different options for all levels. If you need help with balance feel free to use the pole or a wall until you feel more stable, then try to do this without holding on.
Hard Core Warm Up
Veena Feb 1, 2014
This is an eight minute, core strengthening warm up. It can be used on its own at anytime to condition the core or as a warm up if you like. Intermediate and advanced dancers can try using it before or after the pole strength routine for a great
Performance Ready Warm Up
Veena Dec 9, 2015
I created this quick and easy 10 minute warm up to help you prepare for a show, competition or any performance that requires you to wait to go on. During this video we'll warm AND lengthen all the major muscle groups helping prepare the body for
Shoulder Conditioning Routine
Veena May 11, 2017
This 15 minute workout is perfect for beginners and does not require a pole! You'll need a resistance band that allows you to achieve 10 - 15 reps with good form. Using this routine 2 to 3 times per week will challenge the muscle groups used most in
Lower Body Conditioning Routine
Veena May 11, 2017
This 17 minute workout is perfect for beginners and does not require any equipment! Using this routine 2 to 3 times per week will get you on the right track and challenging the muscle groups of the lower body used in pole dance!
Core Conditioning Routine
Veena May 12, 2017
This 20 minute workout is perfect for beginners and does not require any equipment. Using this routine 2 to 3 times per week will challenge your core which is heavily used in pole dance!
Ticktock leg routine
Veena Feb 7, 2018
This is a 13 minute routine suitable for all levels! This routine will help you improve your tick tocks, strengthen your hip flexors (great help for straight leg inverts) and improve leg movements. This routine can also be used as a warm up too
Pole Strength Routine
Veena Feb 4, 2014
This seventeen minute routine can be used once you have a good understanding of all the pole strength lessons. It is designed to burn fat, increase muscle stamina, and improve your cardiovascular fitness. Think of it as a muscle pump class but done
Yoga Block Lower Body Workout
Veena Sep 22, 2016
Here's a 25 minute routine using a yoga block. This can be used as a warm up or a complete lower body workout. I'm doing two sets of 12-15 reps for most exercises.
The Stands Routine
Veena Jun 16, 2015
This is a 25 minute routine. I have had many questions about training stands so I decided to record and share how I train with all of you. When done regularly at least twice a week this routine will improve elbowstands, forearmstands, and handstands.
Active Shoulder Routine (Strengthen and Stretch)
This 25 min routine will improve your shoulder mobility. Improving mobility and building strength for moves like Spins, Twisted grips, Advanced ballerina/Eagle. Please watch the related lessons below BEFORE using this routine so you are familiar with
Active Back Routine (Strengthen and Stretch)
Veena Jul 1, 2022
This 30 min routine was designed to improve back bending and spinal rotation. Please watch the related lessons below BEFORE using this routine so you are familiar with each of the movements we'll be using. Watching the related lessons will also
Stop the micro bend
This routine is roughly 20 mins, excluding the speaking at the beginning. It's not magic, you can't do this once and have great lines from now on. If you struggle with your leg lines (bent knees when inverting, feet that flex in moves) I suggest
Shoulder And Abs Routine
This twenty minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session. Perform this workout 1-3 times a week, leaving a day of rest in between. You will find in depth
Chest And Back Routine
This is a twenty minute strength routine. We'll cover conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout 1-3 times a week, leaving a day of rest in between each session. As always you can find
Lower Body Routine
This twenty minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and flexibility. Perform this workout 1-3 times a week, leaving a day of rest in-between sessions. Feel free to add sets and increase the
Workout Full Body Super Set
Veena Jul 20, 2015
This is a full body workout using a super set. This means doing all three exercises with out rest between or back to back. Rest for 1-2 minutes between each super set. Do 2-12 reps of each exercise and 1-4 super sets. If you cannot yet do pull-ups
Sexy Legs And Abs Routine
Veena Oct 19, 2014
This is an 18 minute routine with no pole required. In this routine I've combined my sexy floor work into a challenging workout. It's designed strengthen the muscles of the legs and abs as well as actively lengthening the muscles through dynamic
Quick Hip And Glutes Routine
Veena Feb 21, 2016
I wanted to share a bit of my morning workout with everyone today. Do this sequence for a total of 3 sets. That would be: 10-20 reps of each move, or just follow this video and play it 3 times. I've included several lessons that this mini work out
Shoulder Mount Strength Routine
Veena Apr 13, 2017
This 13 minute routine will help you work up to or improve your Shoulder Mounts. Use this on it's own 3 times a week or as suggested in the Nailed It Shoulder Mount Program! Please be sure to watch the related lessons posted below the main player.
Shoulder Mount Technique Options
Veena Apr 13, 2017
This routine does not require you to follow along. Instead watch in full and when you are ready, try out different options like entries, hand placement, leg positions and exits. Dancers who are new to shoulder mounts should work on the first two
Veena Sep 8, 2014
This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any of the stretches or this routine. Flowmotion stretches will increase body awareness, improve daily function, body
Active Front Splits Routine
This 30 min routine will help improve your Front Splits and Active Front Splits. Please watch the related lessons below BEFORE using this routine so you are familiar with each of the movements we'll be using.
Active Middle Splits Routine
This 25 min routine will take you through exercises, stretches and tips for your Middle Splits! Please watch the related lessons below BEFORE using this routine so you are familiar with each of the movements we'll be using.
Front Splits Routine
Veena Feb 15, 2014
This is a 25 minute side splits, left and right routine. Beginners should perform splits training once per week. After at least two weeks move on to twice per week. Training for splits daily without rest can lead to sore muscles and loss of
Middle Splits Routine
Veena Feb 16, 2014
This is a 23 Minute middle splits routine. Beginners should perform middle splits training once per week. After at least two weeks progress to twice per week if you'd like. Training for splits daily without rest can lead to sore muscles and loss of
Back Mobility Routine
Veena Feb 15, 2014
This is an 18 minute routine to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors. The last stretch is optional and for those who are advanced and need more of a challenge. Always listen to your body. Remember for
12 min Full Body Holiday Workout
Veena Nov 27, 2019
12 min Holiday workout! I wanted to give everyone a quick option to help keep you feeling good during this busy season! I wasn't planning on creating a routine so I didn't have my mic. It's a full body workout with no pole or equipment needed.