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:

  • A selection of resistance bands. Click here to purchase or browse similar items. The bands I selected come with a massage ball!
  • A peanut or tennis ball. Click here to purchase or browse.
  • A foam roller. Click here to purchase or browse. I recommend High Density and 18 inches long.

By splitting this program into weeks you’ll have the freedom to come back and focus on groups of tricks anytime, without needing to do the whole program.

  • Week 1: Juliette Spin, Superman and Side Superman
  • Week 2: Aerial split Grips, Advanced Figurehead, Splits training
  • Week 3: Butterfly, Half Jade or Jade, Pole Handstand
  • Week 4: Reverse Grab, Chair Spin, Corkscrew Spin, Gemini Scorpio Switches and Back mobility

Click here to start this program.


  1. Excellent Veena!!! I look forward to eventually doing this – I’m about to finish the Flow program and then I will probably do Intermediate Level 2 and keep going from there until this one 😊