Month: April 2020

This is an other great bicep curl variation, remember to keep the elbows up to target the right muscle groups! Suggested sets and reps 8-15…

Just like in the previous tutorial a strong internal hip rotation will help with moves like plank, cross ankle release, your squeezing leg muscles. Suggested…

In this video I’ll introduce you to a wonderful exercise to strengthen your core and shoulders. Dolphin push ups are helpful when training for Elbow…

Here’s nice exercise to strength your hands. Remember keep your fingers spread wide and place even pressure throughout the movement. Choose whichever variation allows for…

First understand the term Hollow body is a position. The exercises you’ll see in this lesson will help you find and create muscle memory for…

In this exercise you’re moving the leg, but to get the most out of this your hips need to stay still. Don’t twist the hips…

I truly love this exercise. It’s deceptively challenging when done correctly. I’ll have you start by finding your neutral pelvis which is key for seeing…

If you want to start working towards Elbow stands, Handstands or tricks like Ayesha these can help you understand the movement you’ll use to push…

This exercise may not suitable for everyone. I’ll offer you a few tips if you’re new to exercise or if you have poor external shoulder…

You’ll love how this exercise targets your whole body. I’ll teach you the proper skills needed to use this as a strength building exercise. You’ll…

Clamshell are awesome for strengthening the muscles that aid in active flexibility. You’ll need this for tricks like Chopstix or inverted splits and straddles. I…

Here’s a great exercise to help you prepare your deep core muscles for all moves that require the legs to be lifted high above the…

When working with this exercise, your pelvis position is important so pay close attention to my cues! Just like in the previous tutorial, it’s normal…

These are very challenging! Don’t be surprised if you can’t lift the legs off the floor very far, if at all, this is normal and…

I’ll teach you a few options for arm placement and you’ll start by sitting on the floor. You can stay on the floor for as…

For this exercise I want you to focus on hinging at the hips. Don’t bend at the waist as this will cause straining at the…

I’ll provide you with a few variations to work with. Unlike the previous exercise the Spinal contraction, in this exercise you do squeeze the butt.…

I know this exercise might look easy but if you’re actively pulling, engaging the right muscles, it’s very effective and great for building a strong…

I’m not a huge fan of training with Burpees but they were very big a while back so I thought breaking them down might help…

I love this one and I want you to get the most out of this exercise. So, don’t round your lower back but rather think…

I’ll be teaching you a few variations for this common exercise. Suggested sets and reps 8-15 Reps 2-4 Sets. 3 times per week. T.M.G. BICEPS…

To really feel this exercise, you’ll need to focus on holding neutral pelvis (this can be slightly different for everyone) and don’t twist your hip…

There are all kinds of variations for foot and leg positions in a squat and each one targets slightly different muscle groups. You’ll learn a…

You’ll be using the Side pole hold for this exercise making it an effective way to train for Inverts, Shoulder mounts and the like. You’ll…

Today you’ll learn 2 different variations of this exercise, use them both as each one targets slightly different muscles. If it feels too easy, you…

My oh, my, these are tough! If you’re new to exercise start with the beginner option. If you have or have had knee troubles in…

This is a great way to improve your external hip rotations, but it’s important to stay within your range of motion for this exercise. Never…

Even though I point out this exercise is great for postpartum, it’s really something everyone should be doing. I’ll teach you a few variations to…

In this video I’ll teach you 2 options for this exercise. Keep in mind this is not the same as a sit up. This exercise…

This is your first step towards working on Handstands! If you have a fear of your arms not being able to hold you, give the…

I’ll teach you how to utilize your pole, a chair or any other sturdy knee height object to strengthen your shoulders. Working on these will…

I think you’ll find this exercise makes for a great addition to any warm up. Remember not to bend the elbows, the motion is coming…

Today I’ll teach you two different positions you can use while performing this exercise. One position targets the triceps more and the other will focus…

Today I’ll teach you a unique exercise that works the chest and shoulder because of the angle that is used. Suggested sets and reps 8-15…

If you don’t have a pole, use a wall, chair or anything stable. Increase the intensity by doing these on the edge of the stairs…

This exercise is similar to the Foot push, however, the leg should be straight not bend like in the foot push. Suggested sets and reps…

These are a wonderful warm up and will help improve your ankle mobility! Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times per week.…

Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times…

This exercise is also known as Foot/Ankle inversion! Feel free to tie the band onto your pole or close it in a door, if holding…

For this exercise I’ll provide 2 options for positioning the body, choose whichever feel most comfortable. Suggested sets and reps 10-15 Reps 1-3 Sets. 3…

This exercise can take some practice, but it’s a good one if you have flat feet! Avoid curling the toes under for this one, that’s…

Treat your feet to this exercise, it’s a nice one. Feel free to do these real slow, Suggested sets and reps 10-15 Reps 1-3 Sets.…

This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent you will…

I don’t know of any dancer who doesn’t want to develop a nice foot line. This video will break down how to point the foot…

I think you’ll find this is a nice exercise for sculpting shoulder and maintaining shoulder health! Be sure your resistance band has tension at all…

This and the internal shoulder rotation are both exercises I think everyone should do. You’ll be strengthening the rotator cuff which could help prevent injuries,…

Today I’ll share with you a few variations for this exercise. Before starting this exercise please do the shoulder mobility test. It’s presented first. It’s…

As mentioned in the previous tutorial. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. You’ll want…

I love using these as a warm up be for I pole dance, I hope you like them too. Be sure you’re not bending at…

Before you give this exercise I try, I want to remind you that for all of the exercises using the resistance bands. You need to…

Here is an exercise that’s awesome to work on for the rear shoulders. While working on these keep the top of the shoulders away from…

In this video I’ll introduced a few different hand placements for this strength exercise. You’ll use the pole to help strengthen the muscles of your…

I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right muscle groups,. Understand this will…

These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key for this line improving workout!…

This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for pole tricks like Crucifix, Climbs…

Today you’ll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch sides so…