Category: Strength and Conditioning

[lesson id=’sbfiqt01′] This exercise will help you strengthening the external hip muscles which will help improve middle splits, and moves that require split flexibility while…

[lesson id=’dKKRFqGa’] This is an other great bicep curl variation, remember to keep the elbows up to target the right muscle groups! Suggested sets and…

[lesson id=’ocMmT3oN’] Just like in the previous tutorial a strong internal hip rotation will help with moves like plank, cross ankle release, your squeezing leg…

[lesson id=’GOz8JV6d’] In this video I’ll introduce you to a wonderful exercise to strengthen your core and shoulders. Dolphin push ups are helpful when training…

[lesson id=’qWj5DGuz’] Here’s nice exercise to strength your hands. Remember keep your fingers spread wide and place even pressure throughout the movement. Choose whichever variation…

[lesson id=’H9h0ME7G’] First understand the term Hollow body is a position. The exercises you’ll see in this lesson will help you find and create muscle…

[lesson id=’3pveYFy2′] In this exercise you’re moving the leg, but to get the most out of this your hips need to stay still. Don’t twist…

[lesson id=’kFOyLxPf’] I truly love this exercise. It’s deceptively challenging when done correctly. I’ll have you start by finding your neutral pelvis which is key…

[lesson id=’IpFUUAHR’] If you want to start working towards Elbow stands, Handstands or tricks like Ayesha these can help you understand the movement you’ll use…

[lesson id=’BSBkxooF’] This exercise may not suitable for everyone. I’ll offer you a few tips if you’re new to exercise or if you have poor…

[lesson id=’5Grk70lo’] You’ll love how this exercise targets your whole body. I’ll teach you the proper skills needed to use this as a strength building…

[lesson id=’zJVB6PJB’] Clamshell are awesome for strengthening the muscles that aid in active flexibility. You’ll need this for tricks like Chopstix or inverted splits and…

[lesson id=’YjnqOXeH’] Here’s a great exercise to help you prepare your deep core muscles for all moves that require the legs to be lifted high…

[lesson id=’CFd9jDYJ’] When working with this exercise, your pelvis position is important so pay close attention to my cues! Just like in the previous tutorial,…

[lesson id=’l5NbBc0l’] These are very challenging! Don’t be surprised if you can’t lift the legs off the floor very far, if at all, this is…

[lesson id=’9dt3zSbz’] I’ll teach you a few options for arm placement and you’ll start by sitting on the floor. You can stay on the floor…

[lesson id=’zQeFHH3B’] For this exercise I want you to focus on hinging at the hips. Don’t bend at the waist as this will cause straining…

[lesson id=’Nm09VMgh’] I’ll provide you with a few variations to work with. Unlike the previous exercise the Spinal contraction, in this exercise you do squeeze…

[lesson id=’qb1w1PvW’] I know this exercise might look easy but if you’re actively pulling, engaging the right muscles, it’s very effective and great for building…

[lesson id=’SKyPAkXP’] I’m not a huge fan of training with Burpees but they were very big a while back so I thought breaking them down…

[lesson id=’YqabYn4V’] I love this one and I want you to get the most out of this exercise. So, don’t round your lower back but…

[lesson id=’l0YZ9S2x’] I’ll be teaching you a few variations for this common exercise. Suggested sets and reps 8-15 Reps 2-4 Sets. 3 times per week.…

[lesson id=’RgrtVE9M’] To really feel this exercise, you’ll need to focus on holding neutral pelvis (this can be slightly different for everyone) and don’t twist…

[lesson id=’irZKTVYX’] There are all kinds of variations for foot and leg positions in a squat and each one targets slightly different muscle groups. You’ll…

[lesson id=’qnNn3f8a’] You’ll be using the Side pole hold for this exercise making it an effective way to train for Inverts, Shoulder mounts and the…

[lesson id=’YGGshV51′] My oh, my, these are tough! If you’re new to exercise start with the beginner option. If you have or have had knee…

[lesson id=’F2rXyj3O’] This is a great way to improve your external hip rotations, but it’s important to stay within your range of motion for this…

[lesson id=’UaOj9lbo’] Even though I point out this exercise is great for postpartum, it’s really something everyone should be doing. I’ll teach you a few…

[lesson id=’Cj1pRJQR’] In this video I’ll teach you 2 options for this exercise. Keep in mind this is not the same as a sit up.…

[lesson id=’z2mhS7FU’] This is your first step towards working on Handstands! If you have a fear of your arms not being able to hold you,…

[lesson id=’TFTVWwaN’] I’ll teach you how to utilize your pole, a chair or any other sturdy knee height object to strengthen your shoulders. Working on…

[lesson id=’q16GXxIP’] I think you’ll find this exercise makes for a great addition to any warm up. Remember not to bend the elbows, the motion…

[lesson id=’WpnuNbGE’] Today I’ll teach you two different positions you can use while performing this exercise. One position targets the triceps more and the other…

[lesson id=’GFkACPUQ’] Today I’ll teach you a unique exercise that works the chest and shoulder because of the angle that is used. Suggested sets and…

[lesson id=’abbqhPIL’] If you don’t have a pole, use a wall, chair or anything stable. Increase the intensity by doing these on the edge of…

[lesson id=’UEgI8p8J’] This exercise is similar to the Foot push, however, the leg should be straight not bend like in the foot push. Suggested sets…

[lesson id=’DfaOwFtg’] These are a wonderful warm up and will help improve your ankle mobility! Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times…

[lesson id=’UGU1dPJm’] Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps 10-15 Reps 1-3 Sets.…

[lesson id=’aBITysXI’] This exercise is also known as Foot/Ankle inversion! Feel free to tie the band onto your pole or close it in a door,…

[lesson id=’VhyvqHhW’] For this exercise I’ll provide 2 options for positioning the body, choose whichever feel most comfortable. Suggested sets and reps 10-15 Reps 1-3…

[lesson id=’wATe7wks’] This exercise can take some practice, but it’s a good one if you have flat feet! Avoid curling the toes under for this…

[lesson id=’tCkgQAcJ’] Treat your feet to this exercise, it’s a nice one. Feel free to do these real slow, Suggested sets and reps 10-15 Reps…

[lesson id=’P1an91s1′] This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent…

[lesson id=’Qtp0EvaE’] I don’t know of any dancer who doesn’t want to develop a nice foot line. This video will break down how to point…

[lesson id=’oUxXSPcr’] I think you’ll find this is a nice exercise for sculpting shoulder and maintaining shoulder health! Be sure your resistance band has tension…

[lesson id=’8uLAf24U’] This and the internal shoulder rotation are both exercises I think everyone should do. You’ll be strengthening the rotator cuff which could help…

[lesson id=’Xjq1wtQX’] Today I’ll share with you a few variations for this exercise. Before starting this exercise please do the shoulder mobility test. It’s presented…

[lesson id=’fkoqpqxF’] As mentioned in the previous tutorial. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome.…

[lesson id=’z2uNxYO7′] I love using these as a warm up be for I pole dance, I hope you like them too. Be sure you’re not…

[lesson id=’HANnCgD3′] Before you give this exercise I try, I want to remind you that for all of the exercises using the resistance bands. You…

[lesson id=’zWe8eDNA’] Here is an exercise that’s awesome to work on for the rear shoulders. While working on these keep the top of the shoulders…

[lesson id=’X3w8AKXb’] In this video I’ll introduced a few different hand placements for this strength exercise. You’ll use the pole to help strengthen the muscles…

[lesson id=’u1Wc6Wbf’] I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right muscle groups,. Understand…

[lesson id=’u9EH1GMV’] These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key for this line…

[lesson id=’P8FKEB20′] This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for pole tricks like…

[lesson id=’cvEzFIJi’] Today you’ll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch…

[lesson id=’OB5JQwMR’] For this exercise you’ll need a tennis ball, lacrosse, racquetball or even a large sock rolled up will work. Suggested sets and reps…

[lesson id=’VplkYujz’] Once you’ve become familiar with all of the previous hand, wrist and forearm exercises, you can combine them into one routine like this…

[lesson id=’gvtk5KW2′] Mobility keeps your wrists happy. Something to note, is that flexibility isn’t the same as mobility. Think of mobility as having strength within…

[lesson id=’DNVLh5On’] For this wrist exercise I’ll demonstrate beginner to advanced options. These muscles are small so listen to your body and pick the right…

[lesson id=’W5TEEaVW’] A common pole related forearm injury involving these muscles is called Golfers elbow. Working on wrist pronation (rotating the forearm to palm down)…

[lesson id=’aUyvqqSt’] A common pole related forearm injury involving these muscles is Tennis elbow (epicondylitis). Working on wrist Supination (rotating the forearm to palm up)…

[lesson id=’NdWwN8BL’] Don’t worry if it feels like your barely moving during this exercise. For most people this motion will be very small. Keep it…

[lesson id=’LwGF6MFz’] Here’s another great forearm strengthening exercise. This is the muscle responsible for radial deviation which is the movement of the hand sideways in…

[lesson id=’NLZLVkTU’] If you’re struggling with your grip, this is a wonderful exercise to help train to improve grip control. Follow this exercise with a…

[lesson id=’78UqD9jq’] This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side, work heavily in…

[lesson id=’N2n7OVXo’] Before you work on anything else let’s learn more about your scapula. You can do this exercise anytime of day! Keep in mind…

[lesson id=’kF3dsC94′] Here are some drill for your scapula that also make for a wonderful warm up. If you’re having a difficult time not moving…

[lesson id=’z9fFB4C5′] When you’re arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight.…

[lesson id=’FkddzhMv’] I love using this exercise to strengthen the obliques. Bonus, it’s also perfect for working on balance and the knee pit grip. Suggested…