Elite Pole Class 11

Beginner Pole Class 21

Pause & PLAY
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.

August 16, 2022

Intermediate Pole Class 29

Pause & PLAY
37 mins, expected to last around 1hr

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

July 26, 2022

Advanced Pole Class 40

Pause & PLAY
39 mins, expected to last around 1hr

Power spin: figurehead to invert, dragonstail to flip.

July 11, 2022

Beginner Pole Class 20 – SPIN

Pause & PLAY
36 mins, expected to last around 1hr

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

June 17, 2022

Advanced Pole Class 39

Pause & PLAY
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).

June 1, 2022

Tip Toe Walks

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

May 17, 2022

Kettlebell Pass

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

Isometric Heel Raise

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

Lunge Variations

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

May 13, 2022