30 Day Flow: Day 15
Duration: 01:15:38
Today your duration will vary depending on your level. Those who are high intermediate and advanced levels will use the entire lesson. If you’re a beginner or lower level intermediate, you’ll finish sooner as I cover flowing into each trick in progressive order, which means lower levels will be done first.
Pro tip: Remember “The rule of 10” – To prevent overuse, excessive bruising, and pain, keep your attempts under 10 tries for each trick and side of body. HOWEVER, for this class I suggest keeping it under 5 if you’re planning on trying all 8 pole tricks. I’m talking to you overachievers!
Here is the list of tricks, combos and spins for this class. You can find direct links for each trick in pink text below the list. I’m also providing the level and timestamps for the start of each trick.
- Pole walk into pole sit on static and spinning pole – Beginner level 2 – Minute 8:30
- Spin up on static and spinning pole – Beginner level 2/3 – Minute 18:50
- Fireman to Back hook on static and spinning pole combo – Intermediate level 1 – Minute 25:43
- Ballerina from floor on spin – Intermediate level 2/3 – Minute 38:00
- Flowing Inverts on static – Intermediate level 3 – Minute 46:58
- Back hook spin to Invert on static – Intermediate level 3 – Minute 51:37
- Shoulder mount on static – Advanced level 2 – Minute 58:00
- Ayesha from Cartwheel, Handspring, and Twisted grip handspring on static – Advanced level 3 – Minute 1:04:50
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each full length tutorial you worked on in today’s session. Remember you only need to click on these if you’d like more help or information.
much too quick for me at that stage, would need more step by step. Better switch to something easier !
I’m not sure what you’re referring to or what your question is.
I’m referring to the beginner sexy pole dance routine, I cannot follow the rythm, each time I manage to do a thing, the routine has already moved to the following movement, that is why I wrote I need “a step by step exercice”. Not to worry, I found another post on your website more suitable for my level. Thank you.
Yes, this isn’t meant to be a step by step routine, it’s meant to be a routine to work on with the goal of improving each time, and POSSIBLY getting the whole thing down by the end of the program.
Omg!! I seem to be getting worse not better with the Sexy Beginners Combo! 😢 my bad knees have been hurting after a week of practicing the combos .. my poor old body is not used to so much practice 😆 No seriously I’m getting frustrated… hopefully it will improve
Only you know your body, if rest is needed then that’s what you should do.
Yes I think I may need to take more rest days since my left knee is swollen and been hurting more than usual.
Day 15
Oh my days loved doing the routine but the middle split 🤯🥵 I tryed my best xxxx
Just keep reminding yourself that flexibility takes time. The middle split routine is there to improve flexibility not for you to prove you can do middle splits. 🙌
I will keep that in mind ☺️ thank you xx