Quick Ball Balance Routine
Duration: 00:05:18 Items needed: Fit ball This is a quick routine to help you improve your overall balance, suitable for beginner level pole dancers. If you’re…
Author: Veena
Quick Shoulder and Ab Routine
Duration: 00:06:25 Items needed: Fit ball This is a shoulder and core-focused routine suitable for Intermediate level pole dancers. If you’re struggling with your Inverts, Ayesha,…
Pull-Up Strength Routine
Duration: 00:19:07 This routine is suitable for those who have a solid Pole hold. If you cannot yet hold your body weight in Pole hold…
Chair to Reverse Chair to Chair Spinning Pole Combo
This is a spinning pole combo using the Chair and Reverse chair spin.
Back Attitude to Chair Spinning Pole Combo
This is a spinning pole combo using the Back attitude and Chair spin. Back Attitude Spin Chair Spin Pirouette
Back Attitude to Chair Static Pole Combo
This is a static pole combo using the Back attitude and Chair spin. Back Attitude Spin Chair Spin Pirouette
Carousel to Chair to Back Hook Spinning Pole Combo
This is a spinning pole combo using the Carousel, Chair, and Back hook spin.
Carousel to Chair to Back Hook Static Pole Combo
This is a static pole combo using the Carousel, Chair, and Back hook spin.
Front Hook to Back Hook Spinning Pole Combo
This is a spinning pole combo using the Front hook and Back hook.
Front Hook to Back Hook Static Pole Combo
This is a static pole combo using the Front hook and Back hook.
Pike to Chair to Back Hook Spinning Pole Combo
This is a spinning pole combo using the Pike spin, Chair spin and Back hook.
Pike to Chair to Back Hook Static Pole Combo
This is a staic pole combo using the Pike spin, Chair spin and Back hook.
Reverse Chair to Chair Spinning Pole Combo
This is a spinning pole combo using the Reverse chair and Chair spin.
Reverse Chair to Chair Static Pole Combo
This is a static pole combo using the Reverse chair and Chair spin.
Fireman Back Hook Spinning Pole Combo
This is a spinning pole combo using the Fireman spin and Back hook spin.
Fireman to Back Hook Static Pole Combo
This is a static pole combo using the Fireman spin and Back hook spin. Fireman spin Back hook spin
Side Sit to Pole Sit Spinning Pole Combo
This is a spinning pole combo using the Side sit and Pole sit. Side Sit Pole Sit
Side Sit to Pole Sit Static Pole Combo
This is a static pole combo using the Side sit and Pole sit. Side Sit Pole Sit
Climb, Sit, Plank, Hold Spinning Pole Combo
This is a spinning pole combo. Performance climb, Pole sit, Plank and Pole hold slide.
Climb Sit Plank Hold Static Pole Combo
This is a static pole combo. Performance climb, Pole sit, Plank and Pole hold slide.
Fan Legs Sit to Forearm Sit Static Pole Combo
This is a static pole combo. Fan legs to Pole sit to Forearm/wrist sit. Fan legs Pole Sit Forearm Sit
Fan Legs, Sit to Forearm Sit Spinning Pole Combo
This is a spinning pole combo. Fan legs to Pole sit to Forearm/wrist sit. Fan legs Pole Sit Forearm Sit
Core Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Shoulder Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Full Body Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Glute and Leg Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Balance and Strength Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Ab Workout
Welcome to my Fit Ball workout series! There are six workouts in this series, and they’re all listed after this one. You can purchase a…
How To Use The Website
You’ll find nearly two decades of information on my website. That’s a lot of content! To make things easy for you to start your journey…
Cocoon or Bilman
Before working on this trick, you must have a very solid inside leg hang. If you’re struggling to grab the foot, I suggest working on…
Pole Tricks Flow Class
This class is one hour and fifteen minutes long and we will cover some of the most common tricks and spin combos used in pole.…
Pole Flow Class
This class is about an hour long and it will bring the dance aspect of pole to life! This class is also a wonderful option…
Welcome: No Pole Flow Class [FREE]
My three full-length flow classes can be found by clicking the links below: Items you’ll need: The drills in this class can be done daily, and we’ll…
No Pole Flow Class
Welcome to my No Pole Flow Class. This is an hour-long class and the drills in this class can be done daily. We’ll be working…
Xpole or Amazon Pole Setup
This is a video from 2009 when X-Pole used to have screw-together pole pieces. This video should also be helpful for those who have purchased…
To0 Tight? Too Loose? Test Your Pole. [FREE]
I’ve gotten this question a lot lately, so here’s a video to help you sort it out! Check your pole every time before you dance!
12 Tips for Pregnancy and Pole [FREE]
Hi there. As I mentioned in the video, I’m not providing pole tricks for you to work on while expecting, as this would not be…
Joint Health Routine – Lower Body
This 1-hour class is suitable for anyone, but if you suffer from EDS, hypermobility, perimenopause, menopause, or have loose, tight, or weak feeling joints, this…
Joint Health Routine – Upper Body
This 1-hour class is suitable for anyone, but if you suffer from EDS, hypermobility, perimenopause, menopause, or have loose, tight, or weak-feeling joints, this video…
Pole Climbs and Crucifix Class
This class is a bit shorter, only 1 hour long, to help you prevent excessive bruising. Speaking of bruising, please follow my advice at the…
Veena’s Pregnancy and Postpartum Journey
I thought it might be fun to share a compilation video of my past. I was one of the first pole dancers to ever publicly…
Pole Sit and Pole Holds Class
This class is an hour and fifteen minutes long. Join me for a warm-up, then it’s time to work on pole sits and holds. After…
Tips For Elbow Stands [FREE]
This video has a few of my quick tips for working on elbow stands. Please watch my full-length tutorials for complete instruction. Click here to…
Libelulla
I created a quick tutorial for the Libellula—you may also know it as dragonfly! This is not a fundamental trick, which means it’s okay to…
Beginner Summit – Knee Pit Grip Class
In today’s hour and a half video, I’ll be covering nine different pole tricks some of which are advanced. Direct tutorial links for each trick…
Knee Pit Grip Class
I’ll be covering nine different pole tricks (listed below with links), some of which are advanced. Direct links for all are listed below. You will…
Front Splits Class Day 8
I’d love to hear how it went for you. Feel free to leave a comment or send me a private message using the “Ask Veena”…
Front Splits Class Day 7
Mantra – I am safe Today’s tips: There’s an optional day eight that will provide guidance if you’d like to continue training front splits with…
Front Splits Class Day 6
Mantra – I am open to pleasure Today’s tips: If you feel comfortable with the massages you’ve been doing with me, you can turn on…
Front Splits Class Day 5
Mantra – I am confident Today’s tips: Focus on the sensations you feel during today’s session. Maybe you’ll feel strong and powerful when using resistance…
Front Splits Class Day 4
Mantra – I am safe Today’s tips: Proprioception is your body’s ability to sense movement, action, force, and location of your body. If you didn’t…
Front Splits Class Day 3
Mantra – I am confident Today’s tip: I want to remind you of the difference between stretching to maintain and stretching to gain, or what…
Front Splits Class Day 2
Mantra – I am open to pleasure Today’s tips: Everyone’s perception of pain is different and perception can vary from day to day, especially if…
Front Splits Class Day 1
Mantra – I am safe Today’s tips: The RAMP method is a fun acronym for my four favorite methods of flexibility training. There are other…
Welcome: Front Splits Class [FREE]
I am so excited to offer a new way to train your splits flexibility! If you’re super tight or very new to training to gain…
One Tap Website Access
Following these instructions will save an icon on your phone so you can directly access Studioveena anytime, just like an app! No more typing into…
Invert Class Day 7
Mantra: I can trust my body. Let me elaborate on this one! We can trust our bodies; they naturally know what to do. We don’t…
Invert Class Day 6
Mantra: I am powerful Tips: I want to repeat again how to safely exit: slide down if you’re new to inverts, or if you’re more…
Invert Class Day 5
Mantra: Worries and fears are just stories. Reality happens in the present moment. Tips: Knowing what you’re going to do with your legs and how…
Invert Class Day 4
Mantra: There is no timeline for learning Tips: The exit you choose to use depends on these factors: Question: Were you able to find an…
Invert Class Day 3
Mantra: I can release the stories of my mind to free my body Tips: In pole dance or anytime you exert yourself, you want to…
Invert Class Day 2
Mantra: Strive for progress not perfection Tips: Let’s talk about why we sweep with the outside leg instead of the inside. It’s not going to…
Invert Class Day 1
Mantra: I do not need to be perfect to achieve my goals Tips: I want to be clear about the goal of this week-long class.…
Welcome: Invert Class [FREE]
Hello and welcome to my Invert class. In this class you’ll be learning my Controlled Momentum style of inverting along with developing a stronger sense…
Combo One Handed Butterfly
I hope you enjoy this fun combo and tutorial for a one-handed butterfly on spinning pole. I also want to mention that at the end…
Hips and Pelvis Routine LIVE LESSON
STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility, which can often…
7 Pole Dance Misconceptions
Hi there! Thank you for watching this video. I hope you’ve found it helpful. Speaking of help, below the main video you’ll see several other…
Chopper Invert: Get Your Butt Up
Let’s talk about the deadlift (no momentum) Chopper/Invert and why you might have such a tough time getting your butt up! I see people struggle…
5 Grips For Fan Legs
Ok everyone, here’s my full length Fan Legs tutorial Side Pole Hold – This grip is beginner friendly. You’re using the side body and armpit…
A Modified Squat For Pole Dance [FREE]
This exercise might look like just another squat or too “easy” to bother with. But trust me, it’s a great little gem and it can…
Shoulder Mount Pain Tips [FREE]
Often pain can come from placing the pole too far off the shoulder. Placing the pole too far away from the neck can cause you…
How to choose a Pole Studio or Online Pole Tutorials [FREE]
I’ve been involved in the fitness industry for over 20 years, and the pole industry for 15 years! I understand there’s a lot of information…
Advanced Chopsix to Janeiro Spinning Pole Combo
POLE – ADVANCED – COMBO Here is a list of tricks used in this combo. Please watch the related lessons for help with any of…
Shoulder mount to Butterflies Advanced, Static Pole Combo
COMBO – ADVANCED It’s time for a quick tutorial! You need a very solid Shoulder Mount and Super Invert before working on this. I suggest…
Dancing In Heels: Day 30
Duration: 00:23:58 You made it! Today you’re going to try both of the heels routines, giving both of them 2 run-throughs, but don’t go crazy!…
Dancing In Heels: Day 29
Today we rest! Give your feet a massage and enjoy the rest of the day. I thought today might be a good time to share…
Dancing In Heels: Day 28
Duration: 00:28:14 Today you’ll learn the last part of the heel Tracing and Edge work choreo, if you haven’t already. Before practicing the routine, run…
Dancing In Heels: Day 27
Duration: 00:39:46 Today you’ll work on inverting with heels on. However, if you don’t have a solid controlled momentum invert, use the walking with heels…
Dancing In Heels: Day 26
Duration: 00:46:03 Today you’ll practice the next part of my Tracing and Edge work choreo. Before that you’ll work on the drills for these skills.…
Dancing In Heels: Day 25
Duration: 00:34:42 Today if you enjoy working on spinning pole, you’ll have the option to use the toggle switch for this lesson! If you like…
Dancing In Heels: Day 24
Duration: 00:32:00 Today you’ll begin to practice a new piece of choreography which will focus on edge work and tracing. Remember you don’t have to…
Dancing In Heels: Day 23
Duration: 00:03:09 Today we rest, but I do have some homework! Watch my Tips for inverts and spins in heels video. Just watch and take…
Dancing In Heels: Day 22
Duration: 00:36:40 Today is another full day of dancing! I’ve added REPS for practicing getting down to and up from the floor. Pro tip: If…
Dancing In Heels: Day 21
Duration: 00:19:04 Today is a rest day, but I still have some tasks for you. Your legs will thank you for the massage, and if…
Dancing In Heels: Day 20
Duration: 00:23:37 Today you’ll warm up and then have some fun working on the heels choreography again. Now is the time to add another section…
Dancing In Heels: Day 19
Duration: 00:24:31 Today you’ll be giving your legs and arms a workout by standing up and getting back down to the floor using different grips…
Dancing In Heels: Day 18
Duration: 00:28:25 Today you’ll do a few REPS to practice heel slides before working on the first 30 seconds, or more, of the Beginner level 2…
Dancing In Heels: Day 17
Duration: 00:33:06 Today you’ll continue to increase your lower body and foot strength and enjoy some muscle relaxing massage. Pro tip: It’s ok if you…
Dancing In Heels: Day 16
Duration: 00:20:51 Today you’ll begin to work on common grips you can use for doing edge work and heel tracing. I think you’ll soon see…
Dancing In Heels: Day 15
Duration: 00:21:19 This week you’ll begin working on my beginner level 3 choreography, which also means it’s time to learn about heel tracing and edge…
Dancing In Heels: Day 14
Ok, if you’re very new to pole and have not completed my beginner level two program, your heels training ends here but feel free to…
Dancing In Heels: Day 13
Duration: 00:30:21 Today you’ll revisit how to transfer your weight when moving in heels and of course work on strengthening the feet. Pro tip: It’s…
Dancing In Heels: Day 12
Duration: 00:26:09 Today is packed with fun! Don’t worry about making the routine perfect, just have fun and let loose. If you need tutorials for…
Dancing In Heels: Day 11
Duration: 00:13:09 I love hearing from you, so feel free to reach out with a question or comment here on the lesson or send a…
Dancing In Heels: Day 10
Duration: 00:33:50 Today you’ll be working on the next drill which you should’ve watched yesterday and taken notes. Feel free to review your notes before…
Dancing In Heels: Day 9
Duration: 00:25:55 Today is a rest day, but I still want you to watch the videos I selected. Take notes so you’re ready for the…
Dancing In Heels: Day 8
Duration: 00:33:50 Today you’ll work on strength and practice the drills for posture and weight transfer in heels. I’ve only provided the drill portion of…
Dancing In Heels: Day 7
Duration: 00:19:09 Today you’ll be working on strengthening your feet, ankles, and legs again. Pro tip: If you can’t complete the reps or sets I…
Dancing In Heels: Day 6
Duration: 00:22:22 Today you’ll only be doing one set of the foot strength exercises before moving on to the drills. I’ve only included the drill…
Dancing In Heels: Day 4
Duration: 00:40:19 Today you’ll practice pointing the foot and transferring weight from foot to foot while walking forward holding the pole, in your beautiful heels!…
Dancing In Heels: Day 5
Duration: 00:26:58 Today is a rest day, but I’ve included some videos I’d like you to watch and take notes on to help prepare for…
Dancing In Heels: Day 3
Duration: 00:09:51 Today you’ll rest your feet, but I do want you to watch my videos I’ve listed for you. These are full of helpful…
Dancing In Heels: Day 2
Duration: 00:31:49 Today you’ll work on getting to know your feet better through strengthening, stretching, and massage. Pro tip: Foot cramps are very common and…
Walking Meditation
MEDITATION – Length 10:00 – Items needed: None The meditation begins at minute 2:00 and you may use this at the beginning, end of a…
Tracing and Edgework in Heels Static Pole Routine
ROUTINE length 1:25 This routine is not suitable for total beginners; this is a beginner level 3 dance. Please make sure you have completed my…
Tips For Inverts And Spins In Heels
This video will provide tips for inverts and static spins while wearing heels. If you’re on the struggle bus now that you’ve strapped on the…
Tips For Up And Down In Heels [LIVE LESSON]
In this video you’ll learn tips and I’ll demonstrate ways for using the toe box when transitioning to the floor, or from the floor back…
Tips For Heel Tracing And Edge Work [LIVE LESSON]
In this video, you’ll learn about the parts of the heel/shoe that are used in tracing and edge work, along with demonstrations of basic tracing…
Beginner level 2 Heels Routine For Static Pole
ROUTINE length 1:20 This routine is suitable for beginners who have completed my Beginner Level 2 Program! Below you’ll find direct links to each related…
Tips For Posture In Heels [LIVE LESSON]
This video is packed full of tips for wearing heels while using the best posture for your body. I also have a great tip to…
Tips For Walking In Heels [LIVE LESSON]
This video will help you master the art of walking in heels without the support of the pole. Learning how to walk in heels without…
Heels and Floor Work Mini Routine
ROUTINE length: 56 seconds This little routine will allow you to practice a few of the more common tricks that include heel clacks, bangs, and…
Foot Action In Heels [LIVE LESSON]
In this video, I’ll give you some quick tips for proper foot action (how to move your foot) while wearing dance heels. Don’t stress over…
Using Heel Clacks, Bangs, and Floppy Ankles [LIVE LESSON]
These 3 “tricks” are usually, but not always, used during floor work! You’ll be working on these in the heels program and learn a fun…
Street Heels VS Pole Heels [FREE]
I know it’s visually difficult to see how the ball of the foot touches first. But once you try this for yourself, you’ll be able…
Choosing A Pole Dance Heel [FREE]
Let me know if you have any questions! Also, how many times can I say “boot”? Click here to start my 30-day heels program.
Dancing In Heels: Welcome & Day 1 [FREE]
Welcome to my How to Dance in Heels program! The first 2 weeks are beginner level 2 friendly, but after that we’ll begin to work…
No Pole
This video will cover a few more reasons why we might train without a pole or take time off for a while. Here’s a link…
Pregnancy And Pole
This video is an example of the guidelines I used when I was pregnant. It’s not advice on how every pregnant pole dancer should practice…
Off Pole Training
This video will cover when and why you might want to take time away from pole dancing. It will also provide ideas on how and…
Advanced Level Teaching
This video will provide tips and suggestions for teaching students at an advanced level! Here are direct links for Pole combos and my Flexibility hacks…
Intermediate Level Teaching
In this video, you’ll learn how to work with intermediate students! The ultimate guide to invert series contains 9 demo videos along with my 3…
Beginner Level Teaching Evaluating & Exeptions
This video will have helpful tips for teaching beginners of all skill levels. Here’s an example of how I teach spins.
Beginner Level Class Structure
Here is my list of tricks that most people will be able to learn. It doesn’t mean they will be able to do them right…
Strength And Conditioning
Here’s the list for Strength and Conditioning. Here are the links for the Pole a muscle game. This is an important video: S.O.S Save our…
Fundamental Tricks And Common Mistakes
Please take some time to look at the links for my tutorials that provide ideas for how to safely teach Cross ankle release and Marley…
Fundamental Grips Holds And Spin Hand placements
You can find video examples for the pole grips listed here.
Spotting
Did you know that true spotting doesn’t mean putting or helping someone get into a pose? Nope, it’s all about being there in case they…
Warm ups
You’ll find several routines that can be used as warm-ups here. Here’s a link for the floor work section and one more link for the…
Pole Dance Basics
If you’d like to learn more about flexibility training click here. If you’re looking for inspiration for pole combos or routines click here .
Signature And Elite Tricks
Here are some questions you can ask yourself to help you figure out if a trick is appropriate for your class level or student. If…
Classification Of Elite Pro & Amateur
Most students fall under the Amateur group. As their teacher, you’ll need to remind students that Elite pole tricks are not what they’ll be learning.…
The History Of Pole Dance
The skills for Mallakhamb are fascinating. Here’s a Chinese pole video to check out. Sadly, there isn’t any video or many photo records of circus…
How To Use This Course
This course was created for everyone, even if you don’t have a background in fitness! Don’t forget to watch the video links I share! My…
Welcome! (FREE)
The majority of this course is now only available to paid members. Big thank you to all of my current and past students; I can’t…
Tips For Pole Holds [FREE]
This video is NOT a full tutorial and should not be used as a replacement for it. Click here Pole Hold to watch the full…
10 Holiday Themed Pole Tricks
Wishing everyone a happy holiday season from my family to yours! I’m dealing with sciatica, so no pole for me lately. Enjoy this video demonstrating…
Stage Pole Or Removable Pole [FREE]
This stage is a first-generation X stage lite! Click here for a link to the X stage lite. Click here for the link to the…
Know your limitations (check your Invert)
I can’t stress enough how important it is to only train inverts once you’re ready! Working on inverts before your body is ready or without…
Invert (Ultimate Guide)
Did you know this tutorial is suitable for all levels because I teach positioning from the floor first? This means even brand new dancers can…
Chopper (Ultimate Guide)
In this tutorial, I’ll show you a few options for entering into Chopper. The Deadlift is the most advanced, and working on this is important…
Aerial Invert (Ultimate Guide)
In this tutorial, I’ll cover both static and spinning pole, spinning forward and backward. Before working on this tutorial, you should have a solid V…
Ways to Invert (LOWER BODY)
Here you’ll learn several options for leg positions! Don’t forget that not every trick, grip, or leg position is right for all bodies. Choose what…
Ways to Invert (UPPER BODY)
Body proportions matter when choosing your Invert Grip! You may not use the same grip or method as your friend or myself—we’re all different. To…
Exercises and Stretches for Inverts
Here are the links to the exercises and stretches to work on for inverts: High biceps curls The ab switch Lying V straddle stretch Sitting…
There is more to Pole Dance than Inverts
Inverts aren’t everything. Here are direct links to the moves listed in the video: Body waves Hip circles Footwork Shoulder slides Elbow stand (prep) Handstand…
Methods for Inverts
In this video, I’ll demonstrate 4 common methods of inverts. I do not teach the lever or lift inverts at this time. I may offer…
The Invert from Head to Toe
Here are some tips for each body part. If you struggle with any of these, check out my 30-day Invert program!
Invert DON’Ts
Here are your don’ts. Do check out my full Invert and Chopper tutorials if you’d like to fix these common issues.
The Ultimate Guide to Inverts
Hi there! I’m glad you’re curious about my Inverts guide. Here are a few things you should know. Understand, these videos are tips and skills…
Cleaning A Brass Pole [FREE]
Remember, some people like dancing with a pole that is dirty! I don’t clean my pole too often because my skin likes a dirty pole.
My Secret Tip for Teaching [FREE]
This was an unplanned video, but I wanted to share it because I think it’s such a helpful tip that I haven’t shared in a…
Tips For Invert To Gemini [FREE]
I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole fundamentals in…
Spinning Pole: Welcome [FREE]
This program was designed for those who have completed my 30 Day Take Off program and Beginner Level 1 program as this is not a…
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 blocks).…
Advanced Level 3: Day 28
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…
Advanced Level 3: Day 27
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.
Advanced Level 3: Day 26
Begin today with the Hard core warm up then start with the Dragon’s tail, giving this 3 tries on both sides. Then you’ll review the…
Advanced Level 3: Day 24
Start today with the Active middle splits routine, then move on to the mounts, only working on hops for today. Give each mount 3 tries…
Advanced Level 3: Day 25
Rest day! How did the hops go yesterday? Try the pole massage or use the Hand and Forearm MR videos.
Advanced Level 3: Day 22
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…
Advanced Level 3: Day 23
Active Rest! If you feel up to it, give the Beginner no pole workout a try.
Advanced Level 3: Day 16
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.
Advanced Level 3: Day 21
You made it to the end of this week! Begin today with the Shoulder conditioning routine, then move on to the Ayesha and Straight edge.…
Advanced Level 3: Day 20
Rest Day! You might be wondering why there are so many rest days. This week we’re really focused on split grips, so it’s important to…
Advanced Level 3: Day 19
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.…
Advanced Level 3: Day 17
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.…
Advanced Level 3: Day 15
Today is the start of week 2, where you’ll focus on: Today begin with the Active shoulder routine, then work on the first step for…
Advanced Level 3: Day 14
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…
Advanced Level 3: Day 13
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…
Advanced Level 3: Day 12
Rest Day! Have you been tracking your progress? Remember, you need to push yourself a little bit more each time to see progress.
Advanced Level 3: Day 11
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…
Advanced Level 3: Day 10
Today, warm up with the Ball core workout before working on the Brass monkey. I want you to try a few entries, but keep it…
Advanced Level 3: Day 9
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…
Advanced Level 3: Day 8
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…
Advanced Level 3: 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…
Advanced Level 3: 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…
Advanced Level 3: 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…
Advanced Level 3: 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…
Advanced Level 3: Day 3
Today you’ll be working on two tricks, but first warm up with the Active back routine. Then give the Janeiro four tries on both sides…
Advanced Level 3: 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…
Advanced Level 3: 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…
Advanced Level 2: Day 28
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.…
Advanced Level 2: Day 27
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 3…
Advanced Level 2: Day 25
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…
Advanced Level 2: Day 24
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…
Advanced Level 2: Day 22
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…
Advanced Level 2: Day 21
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…
Advanced Level 2: Day 20
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…
Advanced Level 2: Day 19
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 (foam…
Advanced Level 2: Day 18
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…
Advanced Level 2: Day 17
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…
Advanced Level 2: Day 16
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…
Advanced Level 2: Day 15
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…
Advanced Level 2: Day 14
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…
Advanced Level 2: Day 13
Today you’ll get to focus on the Chokehold again. Start with the Active middle splits routine, then work on the V invert chopper 5 times…
Advanced Level 2: Day 12
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.…
Advanced Level 2: Day 11
Rest day! While you rest, watch my Tips for Injury Care and Prevention. How was your Chopper practice yesterday? If you have a video and…
Advanced Level 2: Day 10
Today you’ll begin to work more with the Choker invert! Remember, you don’t have to deadlift starting with the hips in front for a “correct”…
Advanced Level 2: Day 9
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 notes…
Advanced Level 2: Day 8
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 the…
Advanced Level 2: 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…
Advanced Level 2: 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…
Advanced Level 2: 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…
Advanced Level 2: Day 4
Anyone else love Synthwave music and the Eighties? I do! Today you’ll start with the 80s synthwave workout, then give the Advanced star and Marley…
Advanced Level 2: 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…
Advanced Level 2: 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…
30 Day Invert: Welcome [FREE]
Welcome to my refreshed 30-day Invert Program. This month-long program will cover my Controlled Momentum style of inverting and you’ll also develop strength, flexibility, and…
Advanced Level 1: Day 28
Duration: 00:41:41 Congrats on making it this far! I’d love to hear how this program went for you. Today you’ll practice the Reverse grab and…
Advanced Level 1: Day 27
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…
Advanced Level 1: Day 26
Duration: 00:42:17 Today you’ll be working on improving your leg lines and practice the Corkscrew spin and Side superman. Pro tip: Did you know it…
Advanced Level 1: Day 25
Duration: 00:28:23 Today you’ll strengthen your legs and abs before moving on to Chair spin and Gemini to Scorpio switches. Pro tip: If you’re feeling…
Advanced Level 1: Day 23
Duration: 00:38:18 Today you’ll be working on spins after training your shoulders. I’ve shared the first step to a full Corkscrew today, the next day…
Advanced Level 1: Day 24
Duration: 00:33:09 Today is an active rest day, but if you need to skip today, that’s no problem. Allow the videos to play in order…
Advanced Level 1: Day 22
Duration: 00:42:28 Today is the start of week 4 where you’ll focus on: Pro tip: It’s important to work towards a solid Chair spin as…
Advanced Level 1: Day 21
Duration: 00:50:34 Today you’ll practice all of the tricks for week three! I’d love to hear how it went for you. Pro tip: Remember to…
Advanced Level 1: Day 20
Duration: 00:46:56 Today you’ll practice an older trick and current tricks you’ve worked on this week. Pro tip: If you’re a hypermobile human and going…
Advanced Level 1: Day 19
Duration: 00:19:54 Rest day! How are you feeling today? If you’re too tired you can skip the flowmotion routine otherwise enjoy! Flowmotion routine
Advanced Level 1: Day 18
Duration: 00:41:45 Today you’ll focus on two hip hold tricks, the Half jade and Jade. Pro tip: If you haven’t yet completed my beginner and…
Advanced Level 1: Day 17
Duration: 00:41:03 Today is Butterfly and “stands” day which means you’ll warm up with the Stands routine, practice your Butterfly, then practice Pole handstands. Pro…
Advanced Level 1: Day 16
Today is a full rest day! I want to remind you that if you’re really struggling with the Caterpillar or Butterfly, try the complete the…
Advanced Level 1: Day 15
Duration: 00:47:23 Today is the start of week 3, where you’ll focus on: Those who wish to work on spinning pole, you’ll have the opportunity…
Advanced Level 1: Day 14
Duration: 00:36:35 Today you’ll practice all three tricks as this is your last week working with these tricks. I’d love to hear how it’s going…
Advanced Level 1: Day 13
Duration: 00:28:34 Today you’ll be practicing both Figurehead and Advanced Figurehead, and I’ve included both tutorials in case you need a refresher for either. How…
Advanced Level 1: Day 12
Duration: 00:19:17 Active rest is your plan for the day, but if you need a full day of rest, please listen to your body and…
Advanced Level 1: Day 11
Duration: 00:29:05 Today you’ll work on what should be a familiar trick, the Caterpillar. I am including spinning pole for this lesson under the assumption…
Advanced Level 1: Day 10
Duration: 00:49:03 Today you’ll revisit the Adv. Figurehead trick and work towards increasing your flexibility for middle splits. Those who wish to practice on spinning…
Advanced Level 1: Day 9
Duration: 00:40:14 Rest day! How did the new moves go yesterday? If you need a full rest day at any time, go for it. This…
Advanced Level 1: Day 8
Duration: 00:52:33 Today is the start of week 2 where you’ll focus on: Pro tip: Those who wish to use spinning pole, you will learn…
Advanced Level 1: Day 7
Duration: 00:50:51 Today it’s time for you to revisit all of the tricks you’ve worked with this week. How did everything go this week? I…
Advanced Level 1: Day 6
Duration: 00:25:25 Today you’ll enjoy the Pole massage routine and take a full day of rest. Pro tip: Remember you can take notes right here…
Advanced Level 1: Day 5
Duration: 00:37:40 Today you’ll revisit the Juliette spin and Superman after training after the warm up and I’ve added a set of Pole rows to…
Advanced Level 1: Day 4
Duration: 00:33:39 Today is an active rest! You’ll be strengthening the muscles of the hands, wrists and forearms and enjoying a nice self-massage using your…
Advanced Level 1: Day 3
Duration: 00:41:29 Today you’ll revisit the Superman, working on the Gemini entry only. However, if you’d like to try a different version, watch the full…
Advanced Level 1: Day 2
Duration: 00:25:43 How did your first day in advanced level go for you? Pro tip: Remember to take a video of your first attempts so…
Advanced Level 1: Day 1
Duration: 00:53:39 Today is the start of week one, where you’ll focus on: Pro tip: Those who wish to use spinning pole, you will learn…
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:…
30 Day Takeoff: Day 30
Duration: 00:27:00 Congratulations on completing the Takeoff program! Are you feeling stronger? I’d love to hear from you! Pro tip: Hopefully you had a chance…
30 Day Takeoff: Day 29
Duration: 00:45:45 Today you’ll work on exercises for the lower body and then play around with a few half spins, which will help you prepare…
30 Day Takeoff: Day 28
Duration: 00:23:07 Today you’ll be focusing on conditioning for the upper body. It will not be nearly as intense as yesterday! Pro tip: You’ve been…
30 Day Takeoff: Day 27
Duration: 00:42:53 Today you’ll be focusing on floor work and the always challenging sexy legs and abs routine. It’s ok if you are not yet…
30 Day Takeoff: Day 26
Duration: 00:44:05 Today you’ll be introduced to several new pole tricks! Pro tip: I’m introducing some new pole tricks so please, please, don’t feel discouraged…
30 Day Takeoff: Day 25
Duration: 00:05:07 Today you’ll rest but I would like you to take a few minutes to watch the beginner static routine, then if you like…
30 Day Takeoff: Day 24
Duration: 00:38:31 Today is possibly your first time getting yourself into an upside down (inverted) position! It can be a huge step for many yet…
30 Day Takeoff: Day 23
Duration: 00:24:31 Today you’ll be working on improving your back mobility through massage and stretches, so just follow along and enjoy. Pro tips: Everyone’s perception…
30 Day Takeoff: Day 22
Duration: 00:40:07 Today you’ll be training pole transitions, core and you’ll have some fun with floor work too. Pro tip: Remember if you’d like to…
30 Day Takeoff: Day 21
Duration: 00:31:59 Today you’ll be training your shoulders, which includes a few pole skills that will put you on a path to prepare you for…
30 Day Takeoff: Day 20
Duration: 00:07:01 Today is an active rest day where you’ll practice pointing the foot and you’ll spend some time massaging the lower legs. Pro tip:…
30 Day Takeoff: Day 19
Duration: 00:52:50 Today you’ll be training fundamentals and learning some new pole skills that focus on your core! If you don’t have a fit ball,…
30 Day Takeoff: Day 18
Duration: 00:28:22 Today you’ll be doing a little bit of exercise to get the blood moving and then you’ll enjoy some gentle massage and gentle…
30 Day Takeoff: Day 17
Duration: 00:44:03 Today you’ll be training pole work and I’ll introduce you to half spins! Here’s the link to the dance video mentioned above and…
30 Day Takeoff: Day 16
Duration: 00:52:51 Today I’ll teach you a little bit about stretching versus flexibility training because there is a difference between these two in my training…
30 Day Takeoff: Day 15
Duration: 00:42:38 Today you’ll work on fundamentals like pole sits and climbs. Pro tip: Climbing takes time and I never expect anyone to achieve a…
30 Day Takeoff: Day 14
Duration: 00:45:18 Enjoy this rest day for your body, now it’s time to nourish your mind. Pro tip: If you identify with the thoughts of…
30 Day Takeoff: Day 13
Duration: 00:26:21 How did your workout session go today? Pro tip: Breathing while learning a new skill, lifting weights, or moving our bodies is challenging…
30 Day Takeoff: Day 12
Duration: 00:38:43 Today you’ll be doing exercises and pole work that strengthens your core and lower body. Pro tip: When working on pointing through the…
30 Day Takeoff: Day 11
Duration: 00:12:14 Today you’ll be exercising your feet and hands while resting your major muscle groups. Pro tip: Check your workout log before every session…
30 Day Takeoff: Day 10
Duration: 00:37:31 Today you’ll be working on exercises and pole skills that target the core. Fun fact, your core is comprised of far more than…
30 Day Takeoff: Day 9
Duration: 00:08:11 Today is a full rest day, but I do have some lovely muscle release (massage) tutorials if you’d like to treat yourself and…
30 Day Takeoff: Day 8
Duration: 00:31:25 Today you’ll be working on building strength and learn pole skills that involve your upper body! Pro tip: I’d like to remind you…
30 Day Takeoff: Day 7
Duration: 00:07:57 Today you’ll be working on hand, wrist and forearm strength. Pro tip: If you’re struggling with some of the exercises or stretches we’ve…
30 Day Takeoff: Day 6
Duration: 00:32:36 Today you’ll be working on abdominals and lower body. Pro tip: Comparing yourself to anyone, including your past self, often leads to negative…
30 Day Takeoff: Day 5
Duration: 00:27:33 Today you’ll be working on conditioning for the shoulders and have some fun with pole walks and tush push. Pro tip: You might…
30 Day Takeoff: Day 4
Duration: 00:35:56 Today you’ll be working on strengthening the feet! Pro tip: An active rest day is a day where you engage in light physical…
30 Day Takeoff: Day 3
Duration: 00:35:25 Today you’ll work on scapula and lower body. I’d love to hear how it went. Pro tip: Think of each new trick you’re…
30 Day Takeoff: Day 2
Duration: 00:17:31 Today you’ll be working on hands and feet during this active rest day. Pro tip: Eating well is an important part of training…
30 Day Takeoff: Day 1
Duration: 00:42:23 Today you’ll work on scapula and lower body! I’d love to hear how it went. Pro tip: The descriptions are where you’ll find…
30 Day Takeoff: Welcome
Hi there, I’m really looking forward to working with you! This 30-day beginner program was designed for the total beginner who wants to learn pole…
Straddle Open
Straddle opens are really popular and a fun addition to any lying leg work. Check out the related lessons for more help achieving this move.
Knee Slide Kick
I’ll show you how to do this with and without knee pads, BUT when learning, use knee pads! Check out the related lessons for more…
Knee Pirouettes
You need to wear knee pads for this trick! Balance and feeling dizzy are the hardest parts of this trick, so I’ve included related lessons…
Active Middle Splits Routine LIVE LESSON
FLEXIBILITY – Length 25:00 – Items needed: This flexibility routine will take you through exercises, stretches, and tips for your middle splits! Tips to help you…
Active Front Splits Routine LIVE LESSON
FLEXIBILITY – Length 30:00 – Items needed: This active splits routine will help improve your front splits and active front splits for moves like Extended Butterfly,…
Stop the micro bend LIVE LESSON
STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts and straddle poses, this routine can make a huge difference.…
Active Shoulder Routine LIVE LESSON
FLEXIBILITY and STRENGTH BUILDING – Length 25:00 – Items needed: I’ve designed this workout to improve your shoulder mobility, and by doing so you’ll be building…
Active Back Routine LIVE LESSON
FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina, Bridges, and…
Advanced Guide [FREE]
This video offers information on how to use the advanced tutorials! Let me know if you have any questions! Below are direct links to each…
Intermediates Guide [FREE]
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions by leaving a comment. Due to…
Beginner Pole Dance Guide
Watch this video and start your pole journey today! Feel free to reply in the comments if you have any questions. If you’re looking for…
Getting Started Strength And Conditioning
Welcome, I’m so glad you’re interested in starting your pole journey with me! Click here if you’d like to have a look at all of…
Start Here
Click here to read about three unique ways to use my website and learn about my newest addition, Veena’s Classroom! BEGINNERS START HERE 30 day…
Getting Started Stretching [FREE]
Welcome to the Stretching and Flexibility section of my tutorials. Things you’ll need: All stretches and muscle release techniques (MRT) are grouped together according to…
Single Leg Split Stretch
This is a wonderful stretch to prep for Middle Splits. Not only that, it’s a great stretch for the side body as well. If you…
Twisted Shoulder Stretch
This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTOID / RHOMBOIDS
Triceps Stretch
This is a great stretch for after a pole session. This stretch can be helpful to work on when training advanced Ballerina poses or Eagle.…
Lying Twist Stretch
Ballerina stretch: Popping and cracking is a normal occurrence; pain is not okay! Muscles Lengthened: LATISSIMUS / ABDUCTORS
Lying Hip Flexor Stretch
Front split stretch: The main focus is the hip flexor known as the psoas, often referred to as the group of muscles called iliopsoas. Passive…
Finger and Hand Stretch
These are great to work on after a warm-up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARMS.
Foot To Head Stretch
Back bending stretch: This is great training for Ballerina (Eagle) on and off the pole. If you’re trying to reach overhead with the arms, foam…
Sitting Figure 4 Stretch
Front split stretch: Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than how far…
Lying Figure 4 Stretch
Front split stretch: This is a wonderful stretch to target many muscles of the leg at one time. Remember that the version with the leg…
Shoulder Stretch
Back bending stretch: This is a nice stretch for the front of the shoulders and chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS
Wall Angels
You can also do these while lying on the floor. The goal of this “stretch” is more of a movement drill. Working on these will…
Shoulder and Upper Back Stretch
Back bending stretch: Depending on where tightness is found in the body, this might be felt more in the triceps (so I included the foam…
Reverse Shoulder Stretch
Back bending stretch: This is a stretch for the spine and shoulders to help open the body for deeper back bending. Always stay within your…
Upper Back Stretch
Technically, you’re stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening the muscles…
Advanced Ballerina Stretch
Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any…
Over Under Stretch
Never force this stretch; use a yoga strap if needed. Muscles lengthened: internal rotators of shoulders, triceps, rear delts, chest.
Shoulder Clock Stretch
I’ll show you how to use the pole or a wall for this stretch. Muscles lengthened: chest, shoulders, upper back, biceps, latissimus, rear deltoids.
Overhead Stretch
If you can hold this stretch with the arms in line with the ears, you’re ready to work on overhead moves like handstands, butterflies, and…
Up and Over Stretch
Be sure to take it slow and work only within your range of motion. If this exercise is painful at any time, stop and try…
Press Stretch using Pole or Wall
This is a great stretch to finish your pole session with! Muscles lengthened: shoulders, latissimus, forearms.
Forearm Extensor Stretch
This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This is a…
Forearm Flexor Stretch
As always, do these stretches within your range of motion; never force this stretch. To keep your forearms happy, do this stretch after every pole…
Childs Pose Stretch
This is a wonderful pose to finish any pole or back-bending session with. Muscles Lengthened: The muscles along the back side of the body, from…
Bridge Stretch or Wheel
Back bending stretch (obviously). Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can be very…
Camel Stretch
Back bending stretch: If you have trouble lifting your head up, please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP…
Chest Stretch
Back bending stretch: This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch. Muscles Lengthened:…
Neck Stretches
You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them gently without…
Shoulder Stand Pike Stretch or Plow
This stretch is known as Plow in yoga. Many floorwork moves can be done from this position. Try stretching the neck before working on this…
Bow Stretch
Back bending stretch: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS
Half Bridge Stretch
Back bending stretch: This is a great stretch to perfect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened: HIP FLEXORS…
Cobra Stretch
Back bending stretch: Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this. Muscles lengthened:…
Reverse Bridge Stretch
My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles lengthened: neck, scapula, back.
Sitting Twist Stretch
Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles lengthened: abductors/latissimus.
Foot and Toe Stretches
This one feels so good after wearing heels or dancing on the balls of your feet! These can also be helpful for training your toe…
Z Sit Stretch
Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful for improving the leg lines for attitude…
Pigeon (Deep Lunge Stretch)
Front split stretch: This is another great stretch for working towards front splits and open hips. Muscles lengthened: hip flexors / psoas / quads /…
Lunge or Front splits stretch
Front split stretch: This is a classic combination of stretches for working on front splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS…
Lying Leg Grab
Front split stretch: Working on straight legs while using this stretch is great for improving leg lines for inverts and all moves in general. Muscles…
Standing Pike Stretch
Front split stretch: Remember that rounding the back takes the focus off the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles Lengthened: HAMSTRINGS
Sitting Pike Stretch
Front split stretch: Remember that feeling the stretch is more important than how far you reach with your hands. Muscles Lengthened: HAMSTRINGS
Deep Calf Stretch
Remember you can use a step instead of the yoga block. Muscles lengthened: soleus.
Lying Outer Thigh Stretch
Remember if a stretch doesn’t work for your body, feel free to skip it. There are many stretches for every muscle group. Have a look…
Sitting Outer Thigh Stretch
This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND GLUTES), PIRIFORMIS
Lying Butterfly
Middle splits stretch: Yes, it looks awkward, but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Lying V Straddle
Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Sitting V Straddle
Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles Lengthened: ADDUCTORS…
Frog Stretch
Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Under Arm Massage
This massage feels amazing after training pole holds, climbs, or anything where you’ve pulled or held your body weight. The back of the upper arm…
Triceps Massage
This massage is a nice way to relieve soreness after push-ups or moves like Tush Push or Knee Slides. The triceps are composed of 1…
Shin Massage
This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight, it can be challenging…
Quadriceps Massage
This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: vastus lateralis, vastus medialis, vastus intermedius, and rectus…
Hip Massage
This may look like the quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscles targeted are the same as…
Hamstring Massage
This massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at the hips.…
Calf Massage
This massage feels so good anytime, and it’s great after those long sessions of wearing heels. The calves are made up of 2 major muscles:…
Back Massage
This can be done anytime. Remember to always avoid your lowest ribs if you turn to the side! Made up of 3 major muscle groups:…
Adductor Massage
This one makes me giggle a bit. This exercise is great if you’re training for middle splits. Made up of 4 muscles: ADDUCTOR BREVIS, ADDUCTOR…
Abductor Massage
Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS, GLUTEUS MINIMUS,…
Psoas Massage
This is a wonderful release for the psoas, a commonly tight hip flexor. If using a small ball is too intense, try one of the…
Low Back Massage
The Iliocostalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (the nubbins you feel on the lower back).…
Chest Massage
This feels so good before and after Ballerina and Back Bending. This massage targets: PECTORALIS MAJOR and PECTORALIS MINOR.
Hand Massage
Give this massage a try at any time of day. This is a great massage to end your pole session with before stretching the hands.…
Forearm Massage
This is an important stretch to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed of several…
Foot Massage
No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS
Pole Certification Advanced 3
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control, and form. Please hold all moves for at least 3 seconds. For…
Pole Certification Advanced 2
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control and form. Please hold all moves for at LEAST 3 seconds. You…
Pole Certification Advanced 1
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control and form. When submitting the Butterfly, use whichever grip works best for…
Pole Certification Intermediate 3
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control, and form. Please do not deadlift into the invert! I’m looking for…
Pole Certification Intermediate 2
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control, and form. Please note: You can choose to submit either the cross…
Pole Certification Intermediate 1
Please submit the listed moves to this email: ce**@*********na.com. Criteria: entry, exit, control, and form. Note: the performance climb submissions must demonstrate a double climb.…
Pole Certification Beginner 3
Please submit the listed moves to this email: ce**@*********na.com. Criteria: entry, exit, control, and form. Please hold all moves for at LEAST 3 seconds. Spinning…
Pole Certification Beginner 2
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control and form. Static spins must complete 2 revolutions; this does not include…
Pole Certification Beginner 1
Please submit the listed moves to this email: ce**@*********na.com. Criteria: Entry, exit, control and form. Feel free to leave a personal message to me if…
Pole Certification Welcome and Information (FREE)
Steps to get started: 1. Click on the Get Certified section! If you’re watching this video, you’ve already done that 😊 2. Watch this video…
How To Decorate Your Heels [FREE]
I made this video 13 years ago and realized many new members might not have seen this before. Let me know if you have any…
How Much Space For My Home Pole [FREE]
I hope you found my options helpful! Check out my other videos, listed below the main video, for more tips on buying a home pole.
Choosing A Pole Diameter [FREE]
There’s so much to think about when choosing a pole that it can be overwhelming. I’d like to help. Not only do you need to…
How To Bullet Proof Your Shoulders [FREE]
This was week four of my VIP plans. It’s an important one, so I thought it was worth sharing again. Click here for a link…
Side Sit to Falling Star (Elbow and Knee) Pits
Here’s the tutorial for this combo. Enjoy! https://www.studioveena.com/lessons/view/54892296-061c-4e04-8c79-6da90a9aa0eb
Remi Bridge (knee pit) FREE
The Remi doesn’t have to be the worst pain ever. If you try my method, you’ll be glad you did! Here’s the lesson for Remi…
Side Sit (knee and elbow) pits FREE
Day 12: Side sit! Here’s the tutorial: https://www.studioveena.com/lessons/view/5e7bd54e-33e0-4ced-ab53-2f9bac110005
Gemini to Gemini Switches (Knee pit) FREE
Day 11: Outside to outside leg switches—I call them Spinning Gemini Switches! Here’s the lesson: https://www.studioveena.com/lessons/view/54d97c11-0a54-4b63-a91a-41660a9aa0eb More onlookers watching me, lol!
Tornado (knee pit) FREE
Here’s the tutorial for the Tornado: https://www.studioveena.com/lessons/view/547924e8-c0a4-42fd-9910-13190a9aa0eb
Side Spin (Knee pit) FREE
Here’s the tutorial for this spin: https://www.studioveena.com/lessons/view/5f03e17f-06ec-4bec-af71-0808ac110005
Ayesha (Elbow) Grip FREE
Elbow grip Ayesha is my LEAST favorite grip for this move. You can see I have another person who stopped to watch lol. Here’s the…
Tumble (Knee and elbow) Pit FREE
I don’t have an official tutorial for this tumble, but I do have a brief breakdown of this move: https://www.studioveena.com/videos/view/52d98789-ef38-4e35-a548-45040a9aa0eb
Teddy (front armpit) FREE
Here’s a great Teddy “prep” tutorial with more explanation of grips you can try! https://www.studioveena.com/lessons/view/5e7e4b15-5058-488a-8708-56e4ac110005
Roxie Spin (Elbow pit) FREE
Such a fun spin created by an SV member many years ago. Here’s the full tutorial: https://www.studioveena.com/lessons/view/5f2c515c-12dc-47ea-a515-2f76ac110005 DON’T FORGET TO WATCH THE RELATED LESSONS for…
Elbow spin and Straight edge (elbow, knee pit) FREE
Day 4! I’m demonstrating elbow and knee pit grips in multiple ways. Here’s the elbow grip tutorial: https://www.studioveena.com/lessons/view/562f8fbc-9f08-40f7-88c6-209a0a9aa0eb. Here’s the genie https://www.studioveena.com/lessons/view/5f70ed4b-41b4-4fb3-8bcf-5877ac110005 used to transition…
FiguredHead (armpit & knee pit) grip FREE
Here’s a link for the full tutorial: https://www.studioveena.com/lessons/view/5ecc36fe-c18c-4684-9144-74f8ac110005
Brass Monkey (Knee pit grip) FREE
Day 2! Brass Monkey is an advanced level move. If you’re a new pole dancer, your option is at the end! Full tutorial with multiple…
Side to Side (Elbow Pit grip) FREE
Day 1 is a nice beginner-level Pole Turn. If you need help with the foot placement, check out the full tutorial here: https://www.studioveena.com/lessons/view/5e85408d-882c-4bea-a109-49a7ac110005
Static pole mistakes (fixed)
As a paid member you’ll learn all of these things and a whole lot more. Every spin tutorial is taught on static and spinning pole.
4 Star Moves TAP to go full screen
4 different Star moves. Click the links to see the full tutorials for each. STAR https://www.studioveena.com/lessons/view/5f2091c8-2e64-45d2-9403-13d1ac110005 SHOOTING STAR https://www.studioveena.com/lessons/view/5ed54a30-6348-4ca7-b783-3ee6ac110005 FALLING STAR https://www.studioveena.com/lessons/view/4d36f0f0-4b98-41a1-97b0-48810ac37250 ADVANCED STAR https://www.studioveena.com/lessons/view/51127788-8a88-46cd-9c69-43340ac37250
20 Tricks And Combos From Gemini [FREE]
Looking for some training help for Gemini/Outside leg hang? Check out my V.I.P. plan https://www.studioveena.com/lessons/view/6004e896-9204-4ce6-b824-68d1ac110005 And here’s a link for my Gemini tutorial—I’ll teach you…
Low pole – Trapped Split to Superman
POLE – ADVANCED Before working on this combo, you need to have really good Pike (hamstring flexibility). Understanding Lateral shoulder rolls and Superman are helpful…
Day 14 Ideas to decorate your pole room
No matter the size of your space, there’s always an opportunity to make it feel special. Here are some more ideas. Head over to your…
Day 13 How to walk sexy
It seems silly to practice walking as adults. Yet creating an interesting walk for dance takes practice! This link https://www.studioveena.com/lessons/view/5e8fcc2a-b6d8-478c-8157-0b65ac110005 has my full sexy walk…
Day 12 Strip down
Stripping requires the removal of clothing, that is it! No pole or anything else is needed. A Burlesque act would be an example. Pole dancing…
Day 11 Ideas for using Props
What is a prop? It’s any item that you might perform with. You might wear it some of the time, like a hat. Or you…
Day 10 Lighting Ideas
Lighting for your space can be fun, and of course, it sets the mood. During the day, I love natural sunlight, but at night, moody…
Day 9 Love notes
Feel free to use the word YOU instead of I, for some the affirmation of the word you feels more real. You could also use…
Day 8 Take a Selfie
If you don’t feel comfortable looking at photos of yourself, instead wear whatever makes YOU feel sexy and dance around, with or without your pole.…
Day 7 Use your hands
Learning how to touch your body when dancing can be awkward and something not everyone even thinks about. Explore different ways to draw attention or…
Day 6 TickTock Legs
Day 6 Tick Tock legs tips! What’s the main takeaway? Keep your knees together! Another big factor for tick tock legs is how much internal…
Day 5 Find your smile
One of the best ways to draw people into a performance is to smile and make eye contact. This takes practice, because when we’re concentrating…
Day 4 Wall Dancing ideas
Wall dancing is a neat way to start working with heels because you can use the wall for support like your best friend! Push against…
Day 3 DIY Sugar Scrub
Day 3 DIY sugar scrub!! This is a simple way to treat yourself and prep your skin for pole. Feel free to use brown sugar…
Day 2 Twerking tips
Hi guys, welcome to day 2! Remember, it takes time to develop the mind-body connection for moving those glutes! Doing exercises that fatigue the glutes…
Day 1 How to dance with a feather boa
Hi guys! This is day 1. If you don’t have a boa at home, try using a scarf or anything long and lightweight. Christmas tree…
Tips For Ayesha [LIVE LESSON]
Let’s discuss common mistakes pole dancers might make when learning the Ayesha. This video covers: Have you been trying to do the Ayesha from a…
Advanced Gemini or Brass Monkey to Bow and Arrow Combo
COMBO – ADVANCED: I strongly suggest working on bow and arrow from cross knee or cross ankle if this is your first time. If you…
How To Avoid Or Add Spin On Invert [FREE]
This video was done live for Facebook when the lockdowns first started, so I said “f*ck it” and wore my pajamas. I hope this helps…
Tips For Shoulder Mounts [FREE]
In this video you’ll learn tips and suggestions to help improve your Shoulder mounts. I’ll also demonstrate options for hand placement and leg positions too.…
Top 10 Must Know Pole Moves [FREE]
These 10 moves will allow you to learn hundreds of moves that stem from these fundamental tricks. Fundamental doesn’t mean beginner; it means foundation, a…
Creating A Quick Studio Floor [FREE]
I have lived in rentals for most of my pole career. I’ve done my share of filling holes in many ceilings where the pole was…
Tips For Common Split Grips [FREE]
In this video, I’ll discuss 4 different split grip options. I’ll provide several different angles and viewpoints to help you understand what placement is best…
30 day Ab Challenge [FREE]
Tired of bent legs, sloppy inverts, and feeling weak? Here is a wonderful way to challenge yourself and strengthen your core. Feel free to add…
Advanced Dreamy Bow and Arrow Spinning Pole Routine
ROUTINE length 1:00 This flowing spin pole routine is a beautiful way to work with the bow and arrow! Direct links for all related videos…
Sit Up Spin Down Combo
You’ll need a solid Pole handstand and Cross ankle release or Cross knee release for this STATIC pole combo.
Intermediate Rocket Ship Routing For Spinning Pole
ROUTINE length 1:00 I’ve labeled this as intermediate level, but a strong beginner can work on this as well. The song is “Rocket Ship” by…
Advanced Leg Hangs Spinning Pole Routine
ROUTINE length 1:10 This is a dreamy spinning pole routine with a focus on leg hangs, and you’ll also learn some helpful tips for switching…
You and Me, Intermediate, Advanced, Static Pole Routine
ROUTINE length 2:10 A strong intermediate level dancer could work on this routine, but because there’s a split grip to ballerina and shoulder mount, I’m…
Beginner Static Pole Routine – You and Me
ROUTINE length 2:08 I really love this song, and I hope you enjoy dancing to it as much as I did. The song is U…
30 Day Shoulder Mount: Welcome [FREE]
Welcome to the refreshed Shoulder Mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Tips For Crucifix [FREE]
This FREE Veena’s tips video is packed with helpful tips and exercises to improve this very fundamental pose. Remember, for full instruction on the moves…
Intermediate Level 3: Day 18
Duration: 00:32:52 Congratulations on finishing this program! Today you’ll practice Aerial split grips again and when working on the REPS you can choose to try…
Intermediate Level 3: Day 17
Today is a full rest day! Pro tip: As a pole dancer, you don’t have to love or learn every single trick or style of…
Intermediate Level 3: Day 16
Duration: 00:36:32 Today after practicing reverse handstands again, you’ll finish with the Active Middle Splits routine. How did yesterday’s practice go? Allow the videos to…
Intermediate Level 3: Day 15
Duration: 00:34:08 Today you’ll revisit Flatline Scorpio and Butterfly and you’ll have some fun practicing two spin combos. Those who wish to work with spinning…
Intermediate Level 3: Day 14
Duration: 00:39:57 Enjoy your rest day! I’ve swapped out my old version of injury prevention and when to take time off with my new podcast…
Intermediate Level 3: Day 13
Duration: 00:31:44 Today you’ll revisit the Caterpillar and Genie, practicing these several times each. Those who are doing the spinning version, you will be working…
Intermediate Level 3: Day 12
Duration: 00:39:21 Today you’ll focus on practicing the chopper using controlled momentum again. After practice, you’ll work towards improving your back mobility using the routine…
Intermediate Level 3: Day 11
Duration: 00:05:33 Today is a full rest day, but I’d like you to watch both short videos as they’ll provide helpful tips you can take…
Intermediate Level 3: Day 10
Duration: 00:57:53 Today you’ll revisit the Ballerina’s and work on increasing your back mobility. Only use the spinning pole version of this lesson if you’re…
Intermediate Level 3: Day 9
Duration: 00:21:27 Today you’ll practice aerial split grips. When working on the reps, you can choose to try all of them or pick your favorites…
Tips For Common Split Grips [LIVE LESSON]
In this video I’ll discuss 4 different split grip options. I’ll provide several different angles and viewpoints to help you understand what placement is best…
Intermediate Level 3: Day 8
Duration: 00:08:32 Today is a full rest day, but please watch my tips for split grips video and take notes if you like. Pro tip:…
Intermediate Level 3: Day 7
Duration: 00:40:17 Today you’ll be using the Active shoulder routine as the warm up and workout before practicing handstands. Pro tip: Practicing Reverse handstand is…
Intermediate Level 3: Day 6
Duration: 00:46:10 Today you’ll learn two new tricks, and in the video I said to start with Butterfly; however, I meant to say Flatline Scorpio…
Intermediate Level 3: Day 5
Duration: 00:26:01 Today is a full rest day, but I’ve also included the pole massage routine if you’d like. This is optional. Pro tip: If…
Intermediate Level 3: Day 4
Duration: 00:48:12 Today you’ll be practicing the Caterpillar, Genie and the Carousel spin, then you’ll use the Carousel in a spin combo. There will be…
Intermediate Level 3: Day 3
Duration: 00:46:16 Today you’ll be practicing the Chopper (V invert) using controlled momentum and you’ll revisit the Inverted thigh hold, a fundamental trick that will…
Intermediate Level 3: Day 2
Duration: 00:10:02 Today is a full rest day! I’d love to hear how the lesson went for you yesterday. Feel free to comment below or…
Intermediate Level 3: Day 1
Duration: 00:47:06 Today you’ll target flexibility-related moves and work on a few spin combos. I’d love to hear how your training goes! Pro tip: The…
Intermediate Level 3: Welcome [FREE]
This program was designed for those who have completed my beginner and intermediate level programs. This program covers: Here’s a list of the equipment you…
No Pole Core strength VIP Plan [FREE]
Are you looking to increase your core strength? I’d love to help. If you’re not a paying member, click here for access to my free…
Intermediate Level 2: Day 14
Duration: 00:45:57 Today is the last day in this program and I’d love to hear how it went. Are you feeling more secure in your…
Intermediate Level 2: Day 13
Today is a full rest day. Pro tip: It’s interesting how sometimes a trick or skill just “clicks” and this is part of the learning…
Intermediate Level 2: Day 12
Duration: 00:25:12 Today you’ll practice getting more confident with hip hold tricks by working with the Tuck hip hold and the Scorpio. Pro tip: If…
Intermediate Level 2: Day 11
Duration: 00:48:25 Today you’ll have the opportunity to practice your knee pit grips again after a wonderful conditioning routine for the hips and pelvis. This…
Intermediate Level 2: Day 10
Today is a full rest day! How did the combos go yesterday? I’d love to hear from you.
Intermediate Level 2: Day 8
Duration: 00:41:35 Today you may use the toggle switch to practice the pole combo if you like. If you choose to switch to the spinning…
Intermediate Level 2: Day 9
Duration: 00:22:38 Today you’ll practice a few combos after working on your inverted tricks. Remember you won’t be inverting on spinning pole yet, this will…
Intermediate Level 2: Day 7
Duration: 00:31:03 Today you’ll have fun learning two more tricks that utilize your knee pit grip after working on building strength for the whole body.…
Intermediate Level 2: Day 6
Duration: 00:25:28 Today you’ll be taking a full day off from training. Enjoy the pole massage routine and see the “Pro tip” below for more…
Intermediate Level 2: Day 5
Duration: 00:44:02 Today you’ll use the Yoga block routine which strengthens the lower body in a unique way that also improves your crucifix grip on…
Intermediate Level 2: Day 4
Duration: 00:38:50 Today you’ll be training your invert again and you’ll begin practicing two new tricks that utilize your knee pits for leg hangs and…
Intermediate Level 2: Day 3
Duration: 00:00:29 Today you’ll have a much needed rest. Pro tip: Please understand, it’s not expected that you’re able to perfectly perform any pole trick…
Intermediate Level 2: Day 2
Duration: 00:23:35 How did your invert practice go yesterday? Today you’ll be working on inverting from standing and this will open up new possibilities for…
Intermediate Level 2: Day 1
Duration: 00:34:36 Welcome to your first day of intermediate level 2. This program is packed full of new fundamental skills and I want to remind…
Intermediate Level 2: Welcome [FREE]
This 2-week Intermediate level program was designed to introduce you to intermediate level pole work such as Inverts, combos and new fundamental tricks. I want…
Fan Leg Invert Combo
COMBO – ADVANCED This video was done on a static pole. I suggest wearing shoes to protect your toes when learning this, as I have…
Intermediate Level 1: Day 28
Duration: 00:46:50 Today I’m sharing my invert tutorial, but I only want you to watch so you’ll understand that you’ll be learning in steps! I’ll…
Intermediate Level 1: Day 27
Duration: 00:45:22 Today you’ll practice a few tricks and finish with some nice stretches. In level 2 you’ll begin to work towards your invert and…
Intermediate Level 1: Day 26
Today is a full rest day. Enjoy this time off and give your dog or cat a hug from me! xoxox
Intermediate Level 1: Day 25
Duration: 00:31:05 Today you’ll be practicing laybacks again but this time from up on the pole. Remember you don’t have to climb high, just far…
Intermediate Level 1: Day 24
Duration: 00:39:52 Today you’ll practice the elbow stand without using the wall or a pole. It’s important that you practice in an open space so…
Intermediate Level 1: Day 23
Duration: 00:30:02 Today you’ll enjoy a full rest day and use the pole massage routine to help maintain happy muscles. I’m also sharing my secrets…
Intermediate Level 1: Day 22
Duration: 00:49:02 Today you’ll be taking a big step toward higher level pole work, pun intended! Working on laybacks is another way to become inverted…
Intermediate Level 1: Day 21
Today enjoy a full day of rest. As we become closer to the end of this program you might be thinking about working on more…
Intermediate Level 1: Day 20
Duration: 00:50:41 Today you’ll work on strengthening and improving your skills for elbow stands and you’ll also have some fun with two spins. Pro tip:…
Intermediate Level 1: Day 19
Duration: 00:33:10 Today is a quick day of pole work, so I’d like to also include a podcast. Picture this 🙌 You’re watching a pole…
Intermediate Level 1: Day 18
Today is a full rest day, feel free to reach out if you have any questions.
Intermediate Level 1: Day 17
Duration: 00:15:46 Today is a quick session and you’ll be practicing walking into all of the spins! Remember walking into spins creates more momentum and…
Intermediate Level 1: Day 16
Duration: 00:38:55 Today you’ll improve your shoulder strength and work on a few fun transitions and tricks before finishing with some massage. Pro tip: From…
Intermediate Level 1: Day 15
Duration: 00:25:38 Today, after practicing so many fun tricks, you’ll enjoy self-care which is just as crucial as training days. It may be tempting to…
Intermediate Level 1: Day 14
Duration: 00:27:42 Today you’ll do some conditioning for the shoulders before working on the plank and some spins. How is the plank going for you?…
Intermediate Level 1: Day 13
Duration: 00:00:31 Today is a full rest day. I’d love to hear how everything has been going for you. Are you getting closer to a…
Intermediate Level 1: Day 12
Duration: 00:37:02 Today it’s time to revisit tricks you’ve worked on earlier in the programs. If you need a refresher, use the links below as…
Intermediate Level 1: Day 11
Duration: 00:16:16 Today you’ll enjoy a full rest day. Since creating this program I’ve started a podcast and I have a wonderful new version of…
Intermediate Level 1: Day 10
Duration: 00:38:29 Today you’ll practice a few new spins and you’ll begin to work on the twisted dismount. If you cannot yet perform a reverse…
Intermediate Level 1: Day 9
Duration: 00:37:59 Today you’ll practice the full reverse handstand which is fundamental and important to be comfortable with if you’d like to learn inverted tricks.…
Intermediate Level 1: Day 8
Duration: 00:25:29 Today is a full rest day and I highly suggest following along with the pole massage routine, you deserve it! pole massage routine
Intermediate Level 1: Day 7
Duration: 00:47:27 Today you’ll practice side climbing and you’ll give the attitude spin another go. Pro tip: You’ll be using your shins heavily in this…
Intermediate Level 1: Day 6
Duration: 00:38:00 Today you’ll be practicing reverse elbow and reverse handstand. You don’t have to do both and I’d prefer you to work on the…
Intermediate Level 1: Day 5
Duration: 00:30:25 Today you’ll be practicing several spins and the fundamental pole trick, the Thigh Rest also known as “Jamilla”. Pro tip: Let’s define what…
Intermediate Level 1: Day 4
Duration: 00:30:42 Today you’ll be working on your climbs, a barrel roll, and some spins. You can choose to work on static or spinning pole.…
Intermediate Level 1: Day 3
Duration: 00:40:22 Today is a full rest day and if you like, I’d love to hear how it’s going for you so far. Allow the…
Intermediate Level 1: Day 2
Duration: 00:26:39 Today you’ll be working on your climbs, a barrel roll, and some spins. You can choose to work on static or spinning pole.…
Intermediate Level 1: Day 1
Duration: 00:33:22 Today you’ll familiarize yourself with common intermediate grips! After watching the 6 Energy tips video and grips videos, then follow along with the…
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…
80s Synthwave Workout LIVE LESSON
STRENGTH BUILDING – Length 25:00 – Items needed: Pole This 80’s-inspired routine will focus on cardio/aerobics and legs, so grab your leg warmers and let’s…
20 Strength Building Pole Moves [FREE]
20 pole moves that build strength! You can find tutorials for these tricks and more in my tutorials section of the website.
Beginner 80’s Dance Static Pole Routine
ROUTINE length 1:20 Welcome to the 80’s! I hope you have as much fun with this routine as I did. You’ll find 3 sections you…
Flexy Warm-Up LIVE LESSON
WARM UP – Length 15:00 – Items needed: Chair or Door jamb. Pole (optional) This warm-up is perfect for when you’re ready to work on…
14 Pole Climbs [FREE]
Looking for different ways to climb your pole? Give some of these a try, and if you need help, I’ve shared 12 of the 14…
Advanced Handstand Combo
POLE – ADVANCED – COMBO Of course, you’ll need to have already been working with handstand before trying this one. Knowing the Reverse Ayesha will…
30 Day Spinning Pole: Day 30
Duration: 00:13:15 Day 30, whoot, you made it! For our last day, I’m sharing some quick tutorials I made for an old Instagram challenge. Did…
30 Day Spinning Pole: Day 29
Duration: 00:01:38 Today is a rest day! If you haven’t tried my visualization video yet, give it a go and see what you think. Pro…
30 Day Spinning Pole: Day 28
Duration: 00:46:10 Today you’ll revisit the Shoulder mount on spin and work with the Ayesha, using any of the grips. I’ve placed both full length…
30 Day Spinning Pole: Day 27
Today is a rest day! I’m curious—have you tried any of the internal nausea treatments I mentioned? Did any of them work?
30 Day Spinning Pole: Day 26
Duration: 00:21:57 Today it’s time for shoulder mount practice! Remember I don’t want you to do the Ayesha today, just do the shoulder mount along…
30 Day Spinning Pole: Day 25
Duration: 00:25:20 Today is a rest day! Treat yourself with the pole massage and I’ll see you tomorrow!
30 Day Spinning Pole: Day 24
Duration: 00:21:29 Today you’ll practice the Brass Monkey from a Genie. Pro tip: If you’ve never watched my Brass Monkey tutorial before, please do so…
30 Day Spinning Pole: Day 22
Duration: 00:33:41 Today you’ll be practicing different versions of the Butterfly on spinning pole. If you’re an advanced dancer, feel free to try all of…
30 Day Spinning Pole: Day 23
Duration: 00:13:21 Today is a full rest day, but I’m sharing my visualization video and walking meditation video. These are optional but worth a try…