Spinning Pole Program Welcome (FREE)
This program was designed for all levels, however. I suggest you complete my 30 Day take off program or Beginner level 1 program before using…
Month: August 2022
Advanced Level 3 Welcome (FREE)
Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins and targeted flexibility training! Items you’ll need:…
Advanced Level 2 Welcome (FREE)
Here’s free information regarding what you’ll be working on during week 1 of this program! This program has been split into 4 weeks (7 day…
Adv 3 Week 4 Day 7
Congratulations on reaching the last level! Begin today with the Active shoulder routine then work on the mounts giving each one 5 tries on both…
Adv 3 Week 4 Day 6
Rest Day! If you’d like to save the video I’ve shared today go for it. Then you can use it anytime you like.
Adv 3 Week 4 Day 5
Begin today with the Hard core warm up then start with the Dragons tail, giving this 3 tries on both sides. Then you’ll review the…
Adv 3 Week 4 Day 3
Start today with the Active middle splits routine then move on to the mounts only working on hops for today, giving each mount 3 Tries…
Adv 3 Week 4 Day 4
Rest day! How did the hops go yesterday? Try the pole massage or use the Hand and Forearm MR videos.
Adv 3 Week 4 Day 1
Today is the start of week 4 where you’ll focus on: Remember I don’t expect you to get these right away or even within this…
Adv 3 Week 3 Day 2
Rest Day! Today just watch the Straight edge and Veena’s tips for Forearm grips. Choose which grip you’re going to want to try tomorrow.
Adv 3 Week 3 Day 7
You made it to the end of this week! Begin today with the Shoulder conditioning routine then move onto the Ayesha and Straight edge give…
Adv 3 Week 3 Day 6
Rest Day! You might be wondering, why so many rest days? This week we’re really focused on Split grips so it’s important to recover before…
Adv 3 Week 3 Day 5
Today start with the Active back routine, then give the Ayesha and Straight edge 2-4 tries and only do both sides if you feel secure.…
Adv 3 Week 3 Day 3
Today start with the Active middle splits routine then move on to Straight edge practice, just work on getting into your favorite grip for today.…
Adv 3 Week 3 Day 1
Today is the start of week 2 where you’ll focus on: Today begin with the Active shoulder routine then today work on the first step…
Adv 3 Week 2 Day 7
This is the last day for this week so you’ll go over all of the tricks from the past few days. Start with the Active…
Adv 3 Week 2 Day 6
Today begin with the Hard core warm up then work on your Brass monkey, Janeiro and Tsunami 2 tries, both sides if comfortable for all…
Adv 3 Week 2 Day 5
Rest Day! Have you been tracking your progress? Remember you need to push yourself a little bit more each time to see progress.
Adv 3 Week 2 Day 4
How did your Bass Monkey and Tsunami go yesterday? Today after the Flexy warm up work on the Bow and arrow giving it 4 tries…
Adv 3 Week 2 Day3
Today warm up with the Ball core workout before working on to Brass monkey. I want you to try a few entries but keep it…
Adv 3 Week 2 Day 2
Rest Day! Please watch the Brass monkey tutorial in full, choose which entry you’d like to try tomorrow and write down any other notes you…
Adv 3 Week 2 Day 1
Today is the start of week 2 where you’ll focus on: Start this session with the Flexy warm up then work on the Bow and…
Adv 3 Week 1 Day 7
Today begin with the Chest and back routine, then work on the Shoulder mount, Janeiro and Gemini climb giving each trick 3 tries. Remember to…
Adv 3 Week 1 Day 6
Rest day! Are you feeling sore? Even if you’re not give the Pole massage a try today. Don’t forget to drink plenty of water, eat…
Adv 3 Week 1 Day 5
Today begin with the Active Back Routine then work on your Shoulder mount 5 times on each side (if it feels secure). Then work on…
Adv 3 Week 1 Day 4
Rest Day! Just watch today’s video that will demonstrate how to add or stop spinning when inverting. I’ve listed the Pole massage routine but if…
Adv 3 Week 1 Day 3
Today you’ll be working on 2 tricks, but first warm up with the Active back routine. Then give the Janeiro 4 tries on both sides…
Adv 3 Week 1 Day 2
Rest Day! Did you know that back mobility is super helpful when working on the Janeiro. It’s more of a bendy trick than a strength…
Adv 3 Week 1 Day 1
Welcome! Today is the start of week 1 where you’ll focus on: Having the program split into weeks will allow you to come back and…
Adv 2 Week 4 Day 7
You made it! How did the program go for you? If you still need some help with tricks like Aerial invert, try the Invert Program.…
Adv 2 Week 4 Day 6
Today after the warm up Shoulder Mount Routine, give the Iguana 2 Tries on both sides (if comfortable) and the Butterfly Invert and Aerial invert…
Adv 2 Week 4 Day 4
Today you’ll only be working on one trick. Before training, start with the Shoulder mount strength routine then work on the Butterfly Invert, give this…
Adv 2 Week 4 Day 3
Start with the Active front splits routine then If you have the shoulder and hamstring flexibility feel free to try the Iguana mount if you…
Adv 2 Week 4 Day 1
Today is the start of week 4 where you’ll focus on: For today begin with the Ball core workout, then give the Shoulder Mount 3…
Adv 2 Week 3 Day 7
Today you’ll begin with the Active middle splits routine. Then work on the Extended butterfly and Reverse ayesha, giving these 2 tries on both sides…
Adv 2 Week 3 Day 6
Today will be a busy day! After warming up with The stands routine, work on either the Pole handstand or Wall handstand give whichever one…
Adv 2 Week 3 Day 5
How did your Extended butterflies go? Today is a rest day use the Pole massage routine if you have time. You can also find MR…
Adv 2 Week 3 Day 4
Today you’ll be turning your Caterpillars into Butterflies! Start this session with the Active middle splits routine then give the Extended butterfly and Reverse ayesha…
Adv 2 Week 3 Day 3
Today is a rest day! Just watch the videos listed for today and take notes if you like. Did you know you won’t often use…
Adv 2 Week 3 Day 2
How did the Caterpillar climb go for you yesterday? Today begin with The stands routine then work on the Reverse ayesha 3 times, trying both…
Adv 2 Week 3 Day 1
Today is the start of week 3 where you’ll focus on: Today I’ve included two different Handstand tutorials one focusing on using the pole and…
Adv 2 Week 2 Day 7
Rest day! Use the Flowmotion routine if you have time. Here’s a link for the Aerial invert if you’d like to take a look at…
Adv 2 Week 2 Day 6
Today you’ll get to focus on the Chopper again. Start with the Active middle splits routine then work on the V invert chopper 5 times…
Adv 2 Week 2 Day 5
Today begin with the Active back routine then it’s time to work on Falling star and Allegra give each trick 4 tries on both sides.…
Adv 2 Week 2 Day 4
Rest dat! While you rest watch my Tips for Injury care and prevention. How was your Chopper practice yesterday? If you have a video and…
Adv 2 Week 2 Day 3
Today you’ll begin to work more with the Chopper invert! Remember, you don’t have to deadlift starting with the hips in front, for a “correct”…
Adv 2 Week 2 Day 2
Active Rest! Today you’ll be working on the Beginner floor routine as your warm up then watch the V invert (chopper) video and take note’s…
Adv 2 Week 2 Day 1
Today is the start of week 2 where you’ll focus on: Today after your warm up using the Stop the micro bend video work on…
Adv 2 Week 1 Day 6
Today you’ll begin with the Stop the micro bend routine then give both spins Reverse grab and Tuck spin 3 tries on both sides. Finish…
Adv 2 Week 1 Day 7
Today you’ll work on all of the moves from this week! Start by warming up with the Level 1 pole strength routine then practice the…
Adv 2 Week 1 Day 5
Rest day! Give those knee pits a rest and enjoy the Pole massage routine for today. Just watch my Tips for Reverse grab, because you’ll…
Adv 2 Week 1 Day 4
Anyone else love Sythwave music and the Eighties? I do! Today you’ll start with the 80s synthwave workout, then give the Advanced star and Marley…
Adv 2 Week 1 Day 3
Are you ready to fly? Start today with the Ball core workout then It’s time to give the Flight attendant and Tuck spin 2 tries…
Adv 2 Week 1 Day 2
Rest day! Feel free to do the listed massages with the foam roller or use the Pole massage routine.
Advanced Level 2 Day 1
Welcome! Today is the start of week 1 where you’ll focus on: For today you’ll begin with the Stop the micro bend routine then work…
Getting Started Invert Program (FREE)
Welcome to my Invert program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
Week 4 Day 7 Advanced
Congrats on making it this far! I’d love to hear how this program it went for you. Today you’ll start with the Active back routine…
Week 4 Day 6 Advanced
Rest day! I’m curious if you’re starting to feel more solid and secure in your advanced moves? I’d love to hear how it’s going for…
Week 4 Day 5 Advanced
Today you’ll be working on improving your leg lines using the Stop the Micro Bend routine. Then you’ll move on to Corkscrew Spin giving this…
Week 4 Day 4 Advanced
Today you’ll start with the Sexy legs and abs routine then move on to the Chair spin, give this 4 tries, both sides. Then move…
Week 4 Day 2 Advanced
Today you’ll be working on spins! Start with the Active shoulder routine then give the Corkscrew and Chair spin 3 tries on both directions. Make…
Week 4 Day 3 Advanced
Active Rest! If you need to skip today, that’s no problem. If you’d like to see the related lessons, and descriptions that go with each…
Week 4 Day 1 Advanced
Today is the start of week 4 where you’ll focus on: Today Begin with the Active Back routine, then work on the Chair spin 2…
Week 3 Day 7 Advanced
Today you’ll be working on all of the tricks from this week. Start with the Active front splits routine then work on the tricks from…
Week 3 Day 6 Advanced
Today you’ll start with the Active shoulder routine before working on Butterfly and Jade. When training your Butterfly pick 2 grips to work on giving…
Week 3 Day 5 Advanced
Rest day! How are you feeling today? Give the Flowmotion routine a try if you feel ready for it.
Week 3 Day 4 Advanced
Today is all about leg flexibility! You’ll begin with the Flexy warm up and If you need to run through the warm up more than…
Week 3 Day 3 Advanced
Today is Butterfly day! Warm up with The stands routine then give the Butterfly 3 tries on both sides (if comfortable) using the grip of…
Week 3 Day 2 Advanced
Rest day! I want to remind you if you’re really struggling with the Caterpillar or Butterfly, try the 30 day Caterpillar program then come back…
Week 3 Day 1 Advanced
Today is the start of week 3 where you’ll focus on: Today begin with the Active shoulder routine then move on to the Pole handstand…
Week 2 Day 7 Advanced
Today after using the Active middle splits routine, you’ll have the opportunity to run through all three of the tricks from this week. Give each…
Week 2 Day 6 Advanced
Today start by warming up using the Shoulder conditioning routine then work on the Figurehead and Advanced Figurehead give each of these 2 tries per…
Week 2 Day 5 Advanced
Active Rest is your plan for the day! Use the Flowmotion routine and if you feel you need a full rest today, that’s fine too.
Week 2 Day 4 Advanced
Today is all about Split Grips! Start with the Beginner no pole workout, then for both the Caterpillar and Aerial split grip give each 3…
Week 2 Day 3 Advanced
Today you’ll begin with the Flexy warm up then move on to the Adv. figurehead, 4 tries on both sides. The remainder of today is…
Week 2 Day 2 Advanced
Rest day! How did the new moves go yesterday? If you need a full rest day at anytime go for it, this program is a…
Week 2 Day 1 Advanced
Today is the start of week 2 where you’ll focus on: Today you’ll being with the Active front splits routine. During today’s session, for your…
Week 1 Day 7 Advanced
Today warm up with the Performance ready warm up then practice Hip circles Torso twists Sexy plie 4 times on both sides. How are the…
Week 1 Day 5 Advanced
Today warm up with the Active shoulder routine then you’ll be working on the Juliette spin and Superman. Give both tricks 3 tries on both…
Week 1 Day 4 Advanced
Active Rest! Today use the Hand and Wrist Strength Routine. Finish with a forearm massage using your pole, or feel free to use the whole…
Week 1 Day 3 Advanced
Today start with the Ball core workout, then you’ll work on two styles of Superman, the Superman and Side superman. Give each of them 4…
Week 1 Day 2 Advanced
How did it go yesterday? Are you feeling sore and maybe need little self care? If so try the Pole massage routine today. You could…
Week 1 Day 1 Advanced
Welcome! Today is the start of week 1 where you’ll focus on: For today you’ll begin with the Superman and Juliette Spin giving both of…
Advanced Level 1 Welcome (FREE)
Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins and targeted flexibility training! Items you’ll need:…
Day 30 Take Off
Well done on completing the take off program! Are you feeling stronger? I’d love to hear from you. I’ve included a static pole beginner routine…
Day 29 Take Off
Today we’ll focus on strengthening the lower body and you’ll work on a few “spins” that are more like half spins or hops. Working on…
Day 28 Take Off
Today’s focus is conditioning, so it won’t be as physically intense as yesterday. How are you feeling after yesterday? Shoulder conditioning routine Hand and wrist…
Day 27 Take Off
This day is meant to challenge you. It’s important to vary your training with more difficult and less difficult days. If you always workout this…
Day 26 Take Off
Today is packed with pole tricks. Please, please don’t get discouraged if you can’t do these tricks right away. That’s totally normal, you’re not failing…
Day 25 Take Off
Today is a rest day, but I do want you to take some time and watch the beginner static routine and then have a look…
Day 24 Take Off
Today is our first time getting our bodies use to the feeling of being upside down! Don’t stress if the Elbow stand prep feels impossible,…
Day 23 Take Off
Today you get to choose any of the stretching methods you’d like to work with. Passive, Active, Movement or Resistance. If you choose passive stretching…
Day 22 Take Off
Today you’ll work on transitions and core strength. Remember muscle groups used/targeted are always listed in descriptions of Individual tutorials the links below will take…
Day 21 Take Off
Today you’ll be targeting your shoulders. I love to hear from you, how did it go today? Hard core warm up Forward and back scapula…
Day 20 Take Off
Today is an active rest day. Massage as long as you like, while you’re massaging your lovely legs, take a look at my videos with…
Day 19 Take Off
Today is all about core, tricks and transitions! Work on the pole moves and transitions in order, working both sides. Ball core workout If you…
Day 18 Take Off
Enjoy this relaxing active rest day of stretches that will target the back. Hold each stretch for 10-30 seconds and massage for how ever long…
Day 17 Take Off
I love hearing from you, let me know how it’s going. Hard core warm up Pole sit Try this 3 times both sides (switching legs)…
Day 16 Take Off
Take notes if you learn anything helpful or interesting about stretching when you watch the Getting started stretching video. Getting started stretching For all stretches…
Day 15 Take Off
Pole strength routine Pole sit Try this 5 times switching sides (top leg) Basic pole climb Try this 5 times switching sides (arm and leg)…
Day 14 Take Off
Today is a much needed rest day! Remember your attitude matters and there’s so much more to Pole dance than tricks. You can enjoy pole…
Day 13 Take Off
How did your workout session go today? Hard core warm up Pole hold 1 Set of 3-5 Reps Remember to switch sides. Pole shoulder press…
Day 12 Take Off
Today you’ll be working on the lower body. Feel free to leave a comment if you need help or if would just like to connect…
Day 11 Take Off
Today is an active rest day. Check your workout log do you need to increase your sets or reps? Today’s exercises are pretty straight forward,…
Day 10 Take Off
Remember you only need to use the links if you would like to see the descriptions and related lesson for Individual tutorials. The ab switch…
Day 9 Take Off
Today is a full rest day. I do have some lovely Muscle release tutorials if you’d like to treat yourself. Also, just a reminder. I’m…
Day 8 Take Off
I’d like to remind you to write down how many reps and sets you did. This way you can work towards added a little more…
Day 7 Take Off
Enjoy this active rest day. Click the link for the routine if you’d like more information. Hand and Wrist Routine
Day 6 Take Off
Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information…
Day 5 Take Off
Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information…
Day 4 Take Off
If you have any questions, would like some help, or just want to tell me how your pole session went, please don’t hesitate to leave…
Day 3 Take Off
Think of each new trick I’ve listed as an invitation to just, give it a try. I don’t expect you to achieve tricks that require…
Day 2 Take Off
If you have questions or would like to see all of the information for each related tutorial such as descriptions other exercises and stretches. These…
Day 1 Take Off
How did today go? I have listed the option for 1 or 2 sets please choose whichever amount works for your fitness level. Here’s a…
Total Beginner Program WELCOME 30 Day Take Off (FREE)
Welcome! I’m looking forward to working with you. Before you get started, please watch all of the Related tutorials listed below this main video. Related…