Sexy Pole Strength Routine STATIC pole

Monthly Gold Membership
$20 / Month
Start immediately cancel any time with no obligation.
Beginner tutorials
Intermediate tutorials
Advanced tutorials
Off pole conditioning
Flexibility tutorials
Hula hoop, chair, and hammock tutorials
30 Day programs
Get help from Veena herself
100% access to all tutorials on StudioVeena.Com
Yearly Gold Membership
$99 / Year
Start immediately cancel any time with no obligation.
Beginner tutorials
Intermediate tutorials
Advanced tutorials
Off pole conditioning
Flexibility tutorials
Hula hoop, chair, and hammock tutorials
30 Day programs
Get help from Veena herself
100% access to all tutorials on StudioVeena.Com

STRENGTH BUILDING – Length 15:00 – Items needed: Pole

This is a strength building routine for the whole body and it’s suitable for all levels, however, If you’re new to pole dance start with the Pole strength routine before moving on to this one.

Tips to help you get the most out of this workout:

  • Always watch the related videos listed before doing any workouts or routines. This will insure you’re familiar with each of the exercises used in the routine.
  • Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead make sure to write down how many you did do so you can try and do one or two more next time.
  • This workout is suitable for those who are new to pole.
  • Perform 8 to 10 reps of each move. If you’d like an extra challenge run through this routine 1 more time for a total of four sets.
  • Make sure you’ve been cleared by your health professional before starting any exercise programs.
  • Always leave a day of rest between workouts when your starting or just getting back into exercise.
  • To build strength, use this routine 2-3 times a week for 4-8 weeks.

Click the pink text if you’d like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including, it’s description and related videos.

Side pole hold

Pole push

Hip circles

Pole squats

Pole rows

Side leg hook crunch

Pole side sit

Reverse elbow and handstand

Responses

  1. Yup….yup yup. I definitely needed something like this. Thank you for this routine! Great practice for trying to be lighter on my feet when I’ve got heels on. Let the record show I only fell once during my first time doing this. :/ And, it’ll be my warm up for every workout until I’m better in heels!!

  2. This workout was awesome for targeting so many aspects of pole dance; Warmup, flexibility, straight lines, strength, dancing, and stage presence. Thank You!