Intermediate Level 1: Welcome [FREE]

This 4-week Intermediate level 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 feel free to revisit it at any time. This level 1 intermediate program will focus on: common grips, static spins and once you complete the program you’ll be better prepared to begin working towards inverts.

• Common intermediate grips
• Static spins
• Spinning pole (optional)
• Invert prep

Pro tip: This program is also perfect for those who’d like a planned workout that is intermediate friendly! No planning needed on your end, just follow along and enjoy seeing new progress.

Here’s a list of the equipment you will need for this program:

• A selection of resistance bands. Click here to purchase or browse similar items. The bands I selected come with a massage ball!
• A fit ball. (optional) Click here to purchase or browse similar items. Be sure to choose the right size for your height.