Beginner Pole Class 21

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35 mins, expected to last around 1hr

Chair spin to 1/2 pirouette to lunge, rotation to cartwheel to standing arch, dangle spin to tea tray pirouette.

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37 mins, expected to last around 1hr

Beat to gemini, flag split, gemini to ‘floor’pio roll

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39 mins, expected to last around 1hr

Power spin: figurehead to invert, dragonstail to flip.

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36 mins, expected to last around 1hr

Pirouette spin to attitude to corkscrew, climb to layout to wrist seat variation.

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34 mins, expected to last around 1hr

Flatline scorpio to reverse elbow grip (rotational transition), brass monkey seat to genie to gemini climb over (with dynamic leg swap).

This exercise strengthens the peroneal muscle group (outside of the lower leg), the calf muscle group and helps increases ankle stability.

This exercise will help improve strength and stability in the lower limb, predominantly the ankle.

This exercise can also be very useful for injuries that affect the calf muscles or the Achilles tendon (on the back of your ankle).

This is a great active exercise to help improve stability in the lower limbs in various directions.

This exercise can also be very useful for injuries that affect the lateral (outside) area of the ankle.