Inverted Crucifix
[lesson id=’cmE60t58′] The Inverted crucifix is a key component to understanding the leg position needed for a safe and secure caterpillar. If you’re new to…
Category: Favorites
Reverse Elbow and Handstand
[lesson id=’ayFDtEQk’] Before working on this tutorial, make sure you’ve already watch the Reverse handstand (prep) video, this has important detailed tips for correct finger,…
Caterpillar
[lesson id=’vCD8xtkX’] In this tutorial I’ll teach you skills from the floor all the way to spinning pole! If you’d like to take this trick…
Intermediate Invert Grips
[lesson id=’OrCqep5x’] This video will help familiarize you with common grips used to invert and transition from! I’ll show you 4 grip combinations. The push…
Intermediate Twisted Grip and Claw Grip
[lesson id=’xcOus7KQ’] This video will give you a close look at two common grips used for shoulder holds and mount. The twisted grip and claw…
Gun Grip and Claw Grip
[lesson id=’0BAEX40L’] This video will demonstrate two grip that we’ll use more once you’ve reached intermediate level. The Gun Grip and Claw grip!
Funny Grip
[lesson id=’gu9A5MpT’] This video will demonstrate the Funny grip and provide you with a few tips for using it safely. Not all holds are right…
Flag Hold
[lesson id=’T9HJM89d’] This video will demonstrate the Flag Hold and intermediate grip. This version the body is facing down not turned to the side.
Double Knee Pit Grip
[lesson id=’sHSTQWn7′] This video will demonstrate the Double knee pit grip, uses in moves and as transitions to tricks. Don’t worry about doing these just…
Hip External Rotations
[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…
High Biceps Curls
[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…
Hip Internal Rotations
[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…
Dolphin Push ups
[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…
Finger Push Ups
[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…
Hollow Body
[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…
Lying Leg Circles
[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…
The Hover
[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…
Inverted Shrugs
[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…
Side Pole Row
[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…
Climb ups
[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…
Clamshells
[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…
Knees SPIN Tutorial
[lesson id=’rWHVYrkh’] In this tutorial I’ll teach you 2 grips and you’ll learn spinning pole while gripping with the knees providing a lovely option for…
Hip Flexor Lifts
[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…
V Sit Compressions
[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,…
Pike Compression
[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…
Torso Twists
[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…
Torso Rotations
[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…
Superman Back
[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…
Standing Ab Crunch
[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…
Burpee
[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…
Booty Lift
[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…
Biceps Curl
[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.…
Bird Dog
[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…
Pole Squats
[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…
Side Hold Tuck
[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…
Pole Push
[lesson id=’51HlOOlz’] Today you’ll learn 2 different variations of this exercise, use them both as each one targets slightly different muscles. If it feels too…
Pole Pistol Squat
[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…
Pole Plie
[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…
The Ab Switch (great for new moms)
[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…
Ab Curls
[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.…
Back Attitude SPIN Tutorial
[lesson id=’Vmfly4V7′] Once you understand the Step around and Attitude spin give this a try! Choose whichever style of Side pole hold works best for…
Attitude SPIN Tutorial
[lesson id=’BXN6vxtO’] While this spin is similar to the Ankle attitude spin for the Attitude spin both the front and back legs are off the…
Fireman SPIN Tutorial
[lesson id=’hRNegKBz’] This is a true classic pole trick, big thanks to all the strippers who brought this spin to the masses! In the fireman…
Ankle Attitude SPIN Tutorial
[lesson id=’WgU73EB2′] This is such a beautiful spin. One key point to remember, is that the ankle will be resting on the pole. This means…
Flirty Fireman SPIN Tutorial
[lesson id=’9W2cQaDV’] This spin is a more elegant variation of the Fireman spin. I’ll teach you static and spinning pole. The Push grip comes in…
Wall Handstands
[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,…
Pole Shoulder Press
[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…
Scapula Push Ups
[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…
Side Push Up
[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…
Modified Shoulder Press
[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…
Pole Kicks Tutorial 3 ways!
[lesson id=’G9CFjraG’] In this tutorial you’ll learn 3 style of Pole Kicks. Fun fact, a nice kick doesn’t require a lot of flexibility! When done…
Standing V Straddle Tutorial
[lesson id=’9ZIxbxkD’] This pose is so pretty but it requires strong hips and glutes which are just as important as flexibility for this move. Keep…
Spin Up Tutorial
[lesson id=’jXVDIe6Z’] This is another popular way to transition from the floor back to standing. You’ll learn several grips you can try. Use them all…
Slink Up Tutorial
[lesson id=’9A3me3D5′] This is one of my favorite ways to transition from the floor back up to standing and I hope you enjoy it too.…
Sexy Plie Tutorial
[lesson id=’KHT7RNLZ’] In this tutorial I’d love to teach you a few entries, exits and grips for this sexy transition! Once you understand this transition,…
Beginner Shoulder Slides Tutorial
[lesson id=’5geSoGVq’] Even if you’re a total beginner you can start the process of preparing for Shoulder Mounts using this tutorial. Feeling skin irritation is…
Beginner Shoulder Slide Waves
[lesson id=’o3jG40Lt’] For this tutorial I’ll assume you’ve already learned the shoulder slide shown in the previous lesson. This tutorial will focus more on the…
Reverse Body Waves Tutorial
[lesson id=’WcrEbuCB’] Did you know some people will find this style of wave easier than the regular body wave? On the other hand, you might…
Pole Back Bend Tutorial
[lesson id=’c7VE6WOg’] This tutorial will introduce you to back bending while using your pole and provide you with tips and techniques for preventing low back…
Sexy Walks Tutorial
[lesson id=’1bIBEQwp’] Sexy walks are great with or without a pole, practice them both ways! You can even use a wall for balance when learning…
Back Bend Slide Tutorial
[lesson id=’1gkQDZ70′] Adding a slide is a great way to transition down to the floor. You’ll learn a few different ways to grip the pole…
Pull in Walk Tutorial
[lesson id=’X6JbJ8cm’] I looove this walk. It’s smooth and will slowly draw you closer to your pole making it a nice transition for moves that…
Foot and Ankle STRENGTH ROUTINE
[lesson id=’jvsIFVlF’] STRENGTH BUILDING – Length 13:00 – Items needed: The routine targets everything below the knee and it’s a wonderful way to prepare your feet…
Toe Points (with band)
[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…
Calf Raises
[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…
Ankle Rotations
[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…
Foot Abduction
[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.…
Foot Adduction
[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,…
Foot Push
[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…
Foot Exercise 1
[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…
Foot Exercise 2
[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…
Soleus Raises
[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…
Toe Points (how to point the toes)
[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…
Hip Circles Tutorial
[lesson id=’kUO0HlCG’] You’ll learn how to create big, small, fast and slow hip circles. These make for a wonderful warm up and of course they’re…
Cross Steps Tutorial
[lesson id=’FOmETWeo’] In this video I’ll teach you 2 variations, forward cross steps and backward cross steps. Try doing these at different speeds or make…
Hip Waves Tutorial
[lesson id=’LIXuqukh’] Did you know Hip Waves are different from hip circles? Here’s it’s all about the hips which move up and down instead of…
Step Behinds Tutorial
[lesson id=’GCYAbkkU’] Let’s have a look at a common pole dance transition that is fun and a great way to enhance your freestyling tools. I…
Figure Eight Drags Tutorial
[lesson id=’rvj8JDLT’] I’m excited to teach you this transition. You’ll be using a True grip to help you maintain your balance. Figure 8 toe drags…
Lateral Raises
[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…
External Shoulder Rotation
[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…
Lateral Pull Downs
[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…
Internal Shoulder Rotation
[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.…
Rear Pulls
[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…
Front Raise
[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…
High Row
[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…
Pole Rows
[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…
The Prance Tutorial
[lesson id=’lAkPmo3B’] I’ll be teaching you 2 grips and we’ll take a look at the spinning pole variation as well. This is a great move…
Fan Legs (3 grips) Tutorial
[lesson id=’LuRo0erd’] I’ve broken this down into steps for you and you’ll begin by trying 3 grip options. Once you feel comfortable in the first…
Grounded Mercury Tutorial
[lesson id=’66qpYkZr’] This one is fun, but it can take some time to find the right placement and to adjust to the pain! Try different…
Thigh Rest (Jamilla) Tutorial
[lesson id=’lOe54B8y’] This trick another fundamental move. You’ll be working more with the “Pull split grip” which you worked on previously in the Easy up…
Body wave Tutorial
[lesson id=’gbXFKAUw’] This is such a sexy transition, and it’s a great workout for the abdominals. Body waves are also wonderful for improve spinal mobility…
Basic Plank Tutorial
[lesson id=’gug7cppK’] Once you have a solid pole sit you can began working on the basic plank. The plank is a fundamental trick to master…
Leg Hook Crunch
[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…
Pole Leg Lifts
[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…
Squats on the Pole
[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…
Lunges with Pole
[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…
Side to Side Pole Tutorial
[lesson id=’iQhPOZ3t’] This is a simple yet beautiful transition. You’ll learn a few variations and I’ll teach you how to flow through each turn creating…
Across Turns (Pirouettes) Tutorial
[lesson id=’kjwuuYHC’] Now I’d love to show you a few different ways to use this style of turn. Once you understand the hand placement you’ll…
Teddy (Prep) Tutorial
[lesson id=’plEgFuAa’] You’ll be working on 2 different grip options, choose the one that feels best and work with that grip first! Once you become…
Half Cradle Hop Tutorial
[lesson id=’DvduTH3p’] This is a neat little “hop” half spin to help you work up to a full Thigh rest (Jamilla). Remember you’re pushing through…
Reverse Handstand (Prep) Tutorial
[lesson id=’dRMij4q2′] In this video you’ll learn proper alignment for both free standing handstands and those that use the pole. Remember, before working on handstands…
Back Hook SPIN Tutorial
[lesson id=’8dG5L1oL’] Just like the Fireman, the Back hook is a classic spin, thank you strippers! I’ll be teaching you 3 different ways to grip…
Extended Leg SPIN Tutorial
[lesson id=’q2gpi6gW’] This “spin” is more like a slow descent to the floor, and not a spin where you’ll achieve several rotations. It’s a nice…
Closed Hook SPIN Tutorial
[lesson id=’1Xi7VQ63′] You’ll be working on the static pole version first. Then if you like, move on to the spinning pole option, remember spinning pole…
Step Around Pole Tutorial
[lesson id=’ufEU7zmH’] This move is an introduction to static spins and you’ll learn how to use the pole walk and your body to produce momentum…
Beginner Pole Foot Grips
[lesson id=’HALZYi2B’] Here’s a look at 2 grips that use your feet. We don’t use our feet much as beginners, however, I feel it’s helpful…
Beginner Knee Pit Grips
[lesson id=’NxC83udR’] Now let’s take a look at 3 knee pit grips you’ll use as a beginner. Insuring these grips are solid will help you…
Pole Crucifix Tutorial
[lesson id=’dBFnTWSD’] The Crucifix is a fundamental trick and you might find learning the Crucifix first is easier, or you might prefer to work on…
Pole Side Sit Tutorial
[lesson id=’y4w8u01M’] I’ll teach you 2 different entries to this move. When first learning choose whichever one feels most secure for you. Once that entry…
Fancy Crucifix Tutorial
[lesson id=’KVOWYxfU’] Be sure to watch the Crucifix lesson before working on this one. This pose is beautiful on spinning pole which I demonstrate at…
Pole Hop Tutorial
[lesson id=’u6kctiPo’] You can think of this fun little half spin as a baby step to Pole holds if you’re not yet able to lift…
Side Sit Up Tutorial
[lesson id=’uDhFuXJn’] This is a fun way to move from the floor back onto the pole and I use it all the time! My Knee…
Basic Pole Climb Tutorial
[lesson id=’mxVV2s47′] This style of Pole climb is all about building strength, this means it’s important to train both sides equally. Even if it feels…
Climb and Hug Tutorial
[lesson id=’EsMWqyWb’] You’ll love this pretty pose that makes use of the pole climb. Remember, knees are high, butt is low, elbows together away we…
Elbow Stand (prep) Tutorial
[lesson id=’Puapay4U’] Elbow stands are baby steps to other things like forearm stands, and handstands! Learning how to push through the shoulders to provide the…
Split Grip (Easy up) Tutorial
[lesson id=’Z4AMf7ru’] Are you new to pole dance? If so, I want to make it clear that I do not expect you to achieve any…
Hand Strength Exercises
[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…
Hand and Wrist Strength ROUTINE
[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…
Wrist Strength and Mobility Drill
[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…
Wrist Rocks
[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…
Downward Wrist Twists
[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)…
Upward Wrist Twists
[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)…
Ulnar Pulls
[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…
Radial Lift
[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…
Forearm Flex
[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…
Forearm Extensions
[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…
Intermediate SPINNING Pole Routine to Departure
[lesson id=’EYxqnBy5′] ROUTINE length 2:05 This Intermediate level, spinning pole choreography is a practice in flow and expressing sadness, emptiness or longing. The first half…
Forearm Sit Tutorial
[lesson id=’ydbBkNu3′] Once you can accomplish a Pole sit and have a solid Pole hold you can begin working on this move. Sometimes you may…
Pole Sit Tutorial
[lesson id=’4tvhmd0Z’] The Pole sit is a must know fundamental trick. You’ll be using the Pole sit not only as a trick but often as…
Performance Climb Tutorial
[lesson id=’25eBw7GS’] This is the most popular style of climb and it’s also considered a fundamental trick. For this climb you’ll be learning how to…
Forward and Back Scapula
[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…
Scapula drills
[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…
How to engage your shoulders
[lesson id=’VJoF0mfT’] I call this S.O.S. Save our Shoulders! Let’s briefly cover tips for proper alignment of the shoulders, elbows and wrists when arms are…
Beginner Shoulder Grips
[lesson id=’aaTDJyMQ’] Here I’ll be demonstrating 3 beginner grips used for beginner Shoulder holds. Learning these will help prepare you for learning the Shoulder mount…
Up and Neutral Scapula
[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.…
Side Leg Hook Crunch
[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…
Pole Hold Tutorial
[lesson id=’7NqhEo2I’] The Pole Hold is a fundamental move. It can help protect you from injury, it builds strength and allows you enter smoothly into…
Beginner Pole Hold Grips
[lesson id=’mn5vWGXZ’] In this video I’ll demonstrate the strength building, fundamental Pole Hold Grip. There is no need to try this move yet if you’re…
Under Turns (Pirouettes) Tutorial
[lesson id=’QPcb8TqZ’] Let’s have a look at turning under our arms. I’ll show you 2 variations for the Under Turns.
Beginner Side Pole Hold Grips
[lesson id=’IGWMJfw6′] In this video I’ll demonstrate beginner Side Pole Hold Grip! Please understand this is a demo, I do not suggest you try this…
Side Pole Hold (Invert Grip) Tutorial
[lesson id=’9UQcnt0n’] The Side pole hold is a fundamental move and grip. Understanding and using this trick properly can help prevent injury and allow you…
Beginner Pole Walk
[lesson id=’ZfkSLzSo’] This transition is simple but it’s important to understand because you’ll use pole walks for creating momentum for static spins. Pole walking, when…
Beginner STATIC Pole Routine – Dragonfruit Dancing
[lesson id=’h2X8gUXP’] ROUTINE length 58 seconds Are you brand new to pole and to learning choreography? If so this dance is for you! In this…
Beginner Armpit Grip
[lesson id=’BjAAi9OG’] Here I’ll demonstrate the grips we use with our armpits. This is a demo not the full tutorial, there is no need to…
Forearm Grips for pole
[lesson id=’YFFZqIiv’] Let’s look at this demonstration of Outside and Inside Forearm grips. Please understand this is a demonstration, not the complete tutorial. Note: Forearm…
How to grip the pole with the Elbows
[lesson id=’oAFEQAKk’] This video will demonstrate 2 common beginner Elbow Grips. Please understand this is a demonstration, not the complete tutorial. Note: Elbow grip and…
Pole grips tutorial
[lesson id=’vg5Fi3xH’] Welcome beginners! Let’s look at 3 fundamental hand grips you’ll use as a beginner. True grip – This fundamental grip is a hold…
BEGINNER SPINNING Pole Routine – Hazy Eyes
[lesson id=’7TfoL8dp’] ROUTINE length 1:50 This routine is great if you’re very new pole dance or if you’re new to spinning pole. There are no…
Money routine INTERMEDIATE STATIC pole
[lesson id=’stmPBiV0′] ROUTINE length 2:05 This is a static pole, Intermediate routine, but I’ve included some easier and more challenging options for some of the…
Advanced STATIC combo
[lesson id=’GGcsryvk’] ADVANCED -Static – COMBO This combo will give your knee pits some love! The song is Skybar by PALA Twisted grip handstand and…
All levels chair dance routine
[lesson id=’GT19EReE’] A chair dance routine from 2019 Instagram challenge. Suitable for all levels.
Veena’s tips for Beginner Spinning Pole Drills (LIVE LESSON)
[lesson id=’QNoRDoy8′] Here are a few drills that will help you build the strength and technique needed for more advanced spinning pole tricks. Remember to…
Inter/Adv spinning pole combo LIVE LESSON
[lesson id=’pjr8EUXp’] COMBO – BEGINNER/INTERMEDIATE/ADVANCED If you’re a beginner start at min 14.38! This tutorial will breakdown an interesting way to invert followed by a…
Veena’s tips for Dragons tail (LIVE LESSON)
[lesson id=’3FFCdk80′] I’ll show you 3 different entries for the Dragons tail. Please remember the mobility test is not as intense as the move it’s…
Veena’s tips for Thigh Rest (LIVE LESSON)
[lesson id=’u0utDZaH’] In this video you’ll learn about the history of this trick and why it’s sometimes called the Jamilla. Even though I feel my…
Improve Your Poling With Visualization (FREE)
[lesson id=’vKG92lXW’] Use this audio guide to help improve your pole skills. Do this at least once a day for 3 weeks to see an…
Veena’s tips for Side climb (LIVE LESSON)
[lesson id=’JcbDPw6U’] In this live video you’ll learn different arm and leg placements and climb styles. Even though I feel my Side climb and Performance side…
12 min Full Body Holiday Workout (LIVE LESSON)
[lesson id=’hz4POo2x’] STRENGTH BUILDING – Length 12:00 – Items needed: None This is a full body Holiday workout! I wanted to give everyone a quick, no…
Exotic combo – LIVE LESSON
[lesson id=’3tMxPjzu’] COMBO – INTERMEDIATE This is a nice combo to began training Exotic style pole. Keep the movements connected and big! This combo requires…
Veena’s tips for Invert to Gemini making it FLOW (LIVE LESSON)
[lesson id=’jiz5txqT’] I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole…
Back Bend Slide to Side Sit Up
[lesson id=’9az7Hn2m’] COMBO – BEGINNER This combo was done on spinning pole, but would look cool on static as well. It’s a fun way to…
Gemini to Reverse Poisson
[lesson id=’SWllcyt8′] COMBO – ADVANCED This is one of my go to fun combos using Gemini to transition into Poisson! This is done on static…
Pirouettes and Prance to Side Sit
[lesson id=’MuN8RvPi’] COMBO – BEGINNER This is done on spinning pole which adds to the illusion of floating during the Pirouettes, but it can also…
Shoulder Mount to Cup Grip Butterfly
[lesson id=’5v1v6owS’] COMBO – ADVANCED This combo is a great way to get familiar with True Grip while inverted. You’ll really want to focus on…
Airwalk to Standing Star
[lesson id=’E1WLjruT’] COMBO – INTERMEDIATE There are many grips you can use for an Airwalk so choose one that works best for you the Aerial…
Pole Hold to Twisted Pole Sit
[lesson id=’5SUGtcJK’] COMBO – BEGINNER This combo is a great strength builder for beginners and intermediate dancers who have a solid Pole hold and Pole…
Flexy Gemini to Twisted Dismount
[lesson id=’gSt6Gmax’] COMBO – ADVANCED I’ve labeled this as advanced because you need to have above average shoulder mobility to do this safely. Do not…
Twisted Tammy to Bum Slide
[lesson id=’wWmmDy9O’] COMBO – INTERMEDIATE This is a fun combo done on spinning pole but it would neat on static as well. You’ll be using…
Bow and Arrow to Fang
[lesson id=’JxrrwV4B’] COMBO – ADVANCED This combo requires a strong hand grip and flexibility so knowing your Bow and arrow and Elbow stand (prep) will…
Sexy Plie to Sexy Legs
[lesson id=’LtZNsjsE’] COMBO – BEGINNER This is a fun combo using the Sexy plie that will take you down to the floor. Choose whichever shoulder…
Twisted Invert to Trapped Slide
[lesson id=’Ibgeb0qo’] COMBO – ADVANCED I came up with this unique entry to an Invert. To help get your hips and butt up, be sure…
Cheerful Exotic Combo
[lesson id=’yOx33zXp’] Let’s put a twist on Exotic pole work and use them in a cheerful way! Wanna make it sexy? Just change the music,…
School girl routine 3 STATIC pole
[lesson id=’cj4kp62d’] This routine was from a September Instagram challenge and it included three main moves, the Fireman spin, a Plank and Shoulder mount, there…
Cherry Ribbon
[lesson id=’lSZy2uHt’] COMBO – ADVANCED Again, I’ve listed this as advanced because of the level of flexibility and the skill needed in order to hold…
Capezio
[lesson id=’wdVmEukY’] COMBO – INTERMEDIATE/ADVANCED If you’re very flexible feel free to try this as an intermediate. Watch the tutorials below the main player for…
Compass
[lesson id=’tUOUaSJJ’] COMBO – INTERMEDIATE I’ve listed this as intermediate because of the level of flexibility needed. Pole side sit Click the pink text to…
School girl routine 2 STATIC pole
[lesson id=’4EFOdyN1′] This routine was from a September Instagram challenge and it includes a Chair spin to Back hook and Fan legs. There is no…
Brass Bridge
[lesson id=’aGcsj9L5′] COMBO – ADVANCED Before working on this combo make sure you have a solid Brass monkey. Here’s a direct link to my Back…
Bunny Split
[lesson id=’tx1mJXym’] COMBO – ADVANCED While I don’t have a full length tutorial for this if you’d like to work on the flexibility needed for…
Bow and Arrow Combo
[lesson id=’pMqnOKD8′] COMBO – ADVANCED Before working on this combo make sure you’ve mastered your Bow and arrow.
School girl routine 1 STATIC
[lesson id=’frCFRuCc’] This routine was from a September Instagram challenge and it includes an Invert split There is no realtime for this one, but the…
Allegra
[lesson id=’1I1tzqoV’] COMBO – ADVANCED This is suitable for very flexible intermediates or advanced students. You might also like my full length Allegra tutorial or…
Airwalk
[lesson id=’B7c0r2wL’] COMBO – INTERMEDIATE This is most suitable for intermediate level 3 and if you’d like to see the full-length tutorial with several grips…
Apprentice
[lesson id=’5VYHeTWW’] COMBO – BEGINNER A full tutorial can be found below the main player. Also listed below is the same video with direct links…
Superman to Dove
[lesson id=’8AMjEEbj’] COMBO – ADVANCED While there are other ways to enter and exit the Dove I really like using the Superman so I decided…
Ticktock leg routine
[lesson id=’AKekjEXE’] STRENGTH BUILDING – Length 13:00 – Items needed: None This routine will help you improve your tick tocks, strengthen your hip flexors which is…
Veena’s tips for Reverse Grab (FREE)
[lesson id=’yJbw7bXo’] This was a live broadcast from my Instagram and Facebook live class. Remember these things take time and not every pole spin or…
Veena’s tips for Tick Tock Legs (LIVE LESSON)
[lesson id=’7w2PQNiK’] Here is a video pulled from my Instagram live broadcast! Listed below are direct links to all of the related videos listed. Tick…
Veena’s tips for Butterflies (LIVE LESSON)
[lesson id=’krwkjc5L’] This is another video from my Instagram and Facebook live broadcast. I feel my Butterfly and Extended butterfly tutorials are excellent but I…
Creepy Ballerina Routine STATIC pole
[lesson id=’jePsMuA2′] ROUTINE length 3:00 If you would like to try this and can not yet do the intermediate moves, you can replace them with…
Creepy Ballerina
[lesson id=’Dq9yRpcj’] I came up with this creepy looking Pole turn while working on the a Halloween routine years ago. I called it the Creepy…
Feel The Power Routine STATIC pole
[lesson id=’poyyZs8s’] ROUTINE length 1:20 Don’t let the beginner and intermediate moves fool you, this is a no invert, yet fast and powerful routine. I…
Veena’s Flexibility Hacks
[lesson id=’gdhxk4kv’] Here are my secrets for making the most of the flexibility you have. You’ll find modifications for several popular pole, chair and floor…
Forearm Spin To Pirouette
[lesson id=’7Ch999at’] COMBO – INTERMEDIATE This is a fun spin that uses the Side pole hold (invert grip) and it can help build strength.
No Invert Gemini To Scorpio
[lesson id=’422Nc7Ay’] COMBO – INTERMEDIATE Please make sure to watch the related tutorials for more details on Gemini Scorpio Side climb Side v and Gemini…
Grip Control Routine STATIC pole
[lesson id=’AoaSxkTN’] ROUTINE length 2:00 This is an easy routine to help you develop hand strength and grip control. What is grip control? It’s developing…
Back Hook To Invert
[lesson id=’kpE1or96′] COMBO – INTERMEDIATE This combo is done on static pole. You’ll need a Back hook spin, Invert, Side v Superman and Inverted thigh…
Extended Butterfly To Center Pole Split
[lesson id=’vOkr7sTA’] POLE – ADVANCED COMBO: In this tutorial you’ll use a split grip position with the hands this is not a twisted grip. Please…
4 EASY Moves For Grip Control (FREE)
[lesson id=’pe0JU8jI’] Work on these 3 times per week for a stronger grip, better control for static spins, and to help get rid of death…
Sexy Pole Strength Routine STATIC pole
[lesson id=’irrbzWGp’] STRENGTH BUILDING – Length 15:00 – Items needed: Pole This is a strength building routine for the whole body and it’s suitable for all…
Core Conditioning Routine
[lesson id=’6ZfnltzR’] STRENGTH BUILDING – Length 20:00 – Items needed: None This strength building routine will focus on strengthening your core aiding in injury prevention and…
Lower Body Conditioning Routine
[lesson id=’Gk0N0xGK’] STRENGTH BUILDING – Length 17:00 – Items needed: None This strength building routine will focus on your lower body aiding in injury prevention and…
Shoulder Conditioning Routine
[lesson id=’OSBz2SLB’] STRENGTH BUILDING – Length 15:00 – Items needed: Resistance bands This strength building routine will focus on your shoulders aiding in injury prevention and…
Day 30 Shoulder Mount
[lesson id=’ZyN6oUZU’] Congratulations you made it to the end! Even if you are not yet ready for a full shoulder mount that’s ok. I want…
Day 28 Shoulder Mount
[lesson id=’zeu2CuEc’] Today is all about shoulder mount practice!! I’d like you to try and aim for 3 sets of each exercise in the Shoulder…
Day 25 Shoulder Mount
[lesson id=’2Dv0CeSs’] Today is all about shoulder and abs and you’ll begin this session with the Shoulders and abs routine, then move on to Shoulder…
Day 24 Shoulder Mount
[lesson id=’AzUDYXIZ’] Today you’ll train upper body and flexibility. I’ve not included the links for today as I’m assuming you’re now familiar with all of…
Day 22 Shoulder Mount
[lesson id=’nsskFZSm’] Today you’ll be training lower body followed by shoulder mount drills for strength. Standing V 2 sets, 6 reps, both sides Sexy pike…
Day 20 Shoulder Mount
[lesson id=’Dprnp1Aa’] Today you’ll do a bit of pole work and then move on to shoulder mount practice, working on your technique. Now is also…
Day 19 Shoulder Mount
[lesson id=’SJ9RNS4a’] Today is all about upper body! No warm up is needed, just start with the first video and work from there. Internal shoulder…
Day 17 Shoulder Mount
[lesson id=’nmIiKm3f’] Today you’ll be focusing on flexibility because, strength + flexibility = balance in your body. Warm up first using Express warm up or…
Day 16 Shoulder Mount
[lesson id=’sjMmKnRq’] Today is all about pole work and shoulder mount practice. No warm up is needed, the exercise will serve at your warm up…
Day 14 Shoulder Mount
[lesson id=’Fs9xL6qX’] Today you’ll be focusing on core and hip flexors. Begin with the Express warm up then perform all of the tutorials listed in…
Day 12 Shoulder Mount
[lesson id=’7TE2iRMv’] Today is a full rest day. Don’t sit for too long and be sure to drink plenty of water while you watch the…
Day 10 Shoulder Mount
[lesson id=’LpMin6yT’] Todays focus will be the upper body. Start your day with the Shoulders and abs routine, followed with the Shoulder mount strength routine…
Day 8 Shoulder Mount
[lesson id=’Y8MaJvyQ’] Today you’ll focus on pole work and full body training. I’ve placed the shoulder mount technique video at the end here if you…
Day 7 Shoulder Mount
[lesson id=’rf9bP0SD’] Today you’ll be targeting the whole body! There is no warm up today as the strength videos will serve as the warm up.…
Day 6 Shoulder Mount
[lesson id=’6096xO0J’] Today is a full rest day. Today is a good time to watch the Veena’s Tips for Shoulder mounts again. Just watch and…
Day 5 Shoulder Mount
[lesson id=’oo1TojJF’] Today you’ll focus on pole work. Warm up with the Shoulder mount strength routine, the perform the Up and neutral scapula and Forward…
Day 4 Shoulder Mount
[lesson id=’OdA4rPnG’] Today is an active rest day use the Flowmotion routine to relax. Remember to go light with the stretches, it’s stretching to maintain…
Day 3 Shoulder Mount Program
[lesson id=’KkGvx4ax’] You might be surprised to learn that strong legs, hip flexors and a good amount of pike mobility is really helpful when working…
Day 1 Shoulder Mount
[lesson id=’9jKrVIxf’] Welcome to your first day, you’ll begin with the Express warm up. Then you’ll move on to Up and neutral scapula drills, 15…
Getting Started Shoulder Mount Program
[lesson id=’XUQIHIT9′] Welcome to my Shoulder mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you…
Shoulder Mount Technique Options
[lesson id=’qKA8gyvp’] STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video, demonstrating different options that can be used for Shoulder…
Shoulder Mount Strength Routine
[lesson id=’rX3VRz8f’] STRENGTH BUILDING – Length 13:00 – Items needed: Pole In this routine is part of my 30 day shoulder mount program, but it can…
Veena’s Tips For Shoulder Mounts (LIVE LESSON)
[lesson id=’ap18OWQX’] In this video you’ll learn tips and suggestions to help improve your Shoulder mounts. I’ll also demonstrate options for hand placement and leg positions…
Yoga Block Lower Body Workout (LIVE LESSON)
[lesson id=’dEXmqkXF’] STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm up or as a complete lower…
Day 30 Flow
[lesson id=’WVyAOpB5′] As dancers I’m guessing you’re always working towards improving quality of movement and flow. This isn’t a process that you go through once…
Day 29 Flow
[lesson id=’hXVM5vrM’] Tomorrow is the last day. Today you’ll run through all of the flow drills starting with number 1. Flow drill 1 Flow drill…
Day 26 Flow
[lesson id=’JANE40Lv’] Today is a busy day. Begin with the Express warm up. Move on to combos 4-8 performing four sets on on each side.…
Day 25 Flow
[lesson id=’fLXqDpCi’] Today you’ll be using Flow drill 2 as the warm up then run through the Sexy routine again. Now that you’re more familiar…
Day 24 Flow
[lesson id=’JDvc1GVj’] Today is an active rest day. Go through the Flowmotion routine and take some time to watch full length videos of dancers who’s…
Day 23 Flow
[lesson id=’v8vGmFJu’] Today you’ll warm up using the Express warm up and then perform three sets of the Flow drill 4. As long as you’re…
Day 19 Flow
[lesson id=’1YLNaf61′] Today you’ll focus on the Beginner sexy routine. Please run though it 3 times. First start this session with the Flowmotion routine as…
Day 18 Flow
[lesson id=’0oSeCAdx’] Today is an active rest day. I’ll have you work on flow drills 1 and 4. I know I’ve talked about focusing on…
Day 17 Flow
[lesson id=’5hnutcpr’] Today the Sexy legs and abs routine will be your warm up. Then you’ll work combos 8-12 performing 3 sets using each side.…
Day 16 Flow
[lesson id=’ZzAmMpiT’] Today is an active rest day so run through the drills in the Veena’s Tips lesson. Remember to drink water and avoid sitting…
Day 15 Flow
[lesson id=’rbSbmOth’] Today you’ll run through the beginner routine twice. If you’re feel nice and warm, finish with the Middle splits routine!
Day 14 Flow
[lesson id=’PYNtERzs’] Today is a long day, feel free to modify anything you like. Warm up first then run through the Flow drill 3 only…
Day 12 Flow
[lesson id=’3mHLMH6F’] Begin today with the Performance ready warm up. Move on to Flow drill 2, focusing on breath and movement, performing up to 2…
Day 11 Flow
[lesson id=’4oOUaUBt’] Today is an active rest day. Enjoy moving through the flowmotion routine.
Day 10 Flow
[lesson id=’hLWJoUBK’] Today we work on the Beginner sexy routine again. Begin with the Express warm up before working on the Flow drill 4 and…
Day 9 Flow
[lesson id=’FpWhYPs1′] Today we work on Flow Drill #1. This drill will act as your warm up too! When working on the drill always start…
Day 8 Flow
[lesson id=’rKcz9xBV’] Today is a rejuvenation day. Feel free to do some MRT (muscle release techniques) also known as foam rolling. You will find these…
Day 7 Flow
[lesson id=’DVPIXlrO’] Today begin with the Express warm up, then you’ll move on to combo practice performing lesson 4-8 for 2 sets on each side.…
Day 5 Flow
[lesson id=’W1i3siKE’] Today we focus on movement, there is no pole work. Please take time to watch the entire Veena’s Tips For Flow and Movement…
Day 4 Flow
[lesson id=’ikQ1wt5s’] Today is a quick day! I do have one main task for you to focus on. Focus on breathing during this Sexy legs…
Day 3 Flow
[lesson id=’Aco7FIro’] Today we begin working on combos. Understand that if these combos are not challenging enough, you can choose something else from my routines…
Day 1 Flow
[lesson id=’CpNmytJk’] Welcome to your first day! Today I want you to focus on breath while moving through the flowmotion routine. Please do your best…
Getting Started Flow Program (FREE)
[lesson id=’8GIUGpuY’] In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips for using the…
Flow drill 4 STATIC pole (LIVE LESSON)
[lesson id=’2d35oXH4′] ROUTINE length 2:00 This drill is all about floor work making it a great option for working on flow if you don’t have…
Flow drill 3 STATIC pole (LIVE LESSON)
[lesson id=’SOCKXXZS’] ROUTINE length 2:40 This routine is all about body waves and more body waves, you’ll also work on transitioning from standing and going…
Flow drill 2 STATIC pole (LIVE LESSON)
[lesson id=’bzf0ZbEo’] ROUTINE length 1:00 one direction 2:00 if you go both directions. This drill will focus on turns and transitioning from standing to the…
Flow drill 1 STATIC pole (LIVE LESSON)
[lesson id=’qRFfuSJz’] ROUTINE length 6:00 This routine was developed for my 30 day flow program, but it can be used on its own as well.…
Veena’s Tips For Flow And Movement (LIVE LESSON) (FREE)
[lesson id=’fMQNqwnY’] In this video I’ll cover using your breath, to connect to your movement and flow. At the end of this video I’ll demonstrate…
Day 30 Invert
[lesson id=’YzPXCL3i’] I hope you’re feeling stronger and more confident in your skills. As you’ve now reached the end of this program there are two…
Day 28 Invert
[lesson id=’ZXD8JW6h’] Today you’ll work on the Shoulders and abs routine before moving on to invert practice. During your practice today, focus on timing and…
Day 26 Invert
[lesson id=’ewtSUq0B’] Today you’ll be focusing on the abdominals and I’ve added some fun with spins for you to try. Start today with the Sexy…
Day 25 Invert
[lesson id=’QSpkBpOF’] Today’s focus is on chest and back. Don’t work on your invert in this session. However, if time allows finish with the Back…
Day 23 Invert
[lesson id=’SJ7xL3zG’] Today you’ll focus on the invert. You’ll warm up with the Lower body routine and then move on to invert practice. Spend your…
Day 21 Invert
[lesson id=’bOHzg1tn’] Today is an active rest day. I’ve listed all of the foam roller videos in this session. You could also try the Pole…
Day 20 Invert
[lesson id=’1x5QzJJC’] Today you’ll be targeting your chest and back. If time allows, use the Back mobility routine at the end of your session. Perform…
Day 19 Invert
[lesson id=’Nx1QywUh’] Today is a full rest day. Try some foam rolling and treat yourself to a hot bath. Watch the lesson Tips For Controlled…
Day 18 Invert
[lesson id=’7iBpjUx2′] Today is all about the invert, whoot! I’m also gonna have you focus on lines paying special attention to your feet. Perform two…
Day 17 Invert
[lesson id=’JZNBGqiH’] Today you’ll focus on the core. Begin with the Hard core warm up then perform 2 sets of each pole trick. If you…
Day 15 Invert
[lesson id=’BcGgoorw’] Today is the first day you’ll attempt the invert from standing!! Please keep in mind that not everyone will be ready for this…
Day 13 Invert
[lesson id=’6K9ohXJT’] As I mentioned previously, a strong upper back is very important in developing solid inverts. Today you’ll focus on that. Starting with the…
Day 11 Invert
[lesson id=’iX8M5i6f’] Today you’ll focus on the core again. Start with the Hard core warm up. If you’d like finish this session with any of…
Day 9 Invert
[lesson id=’aTT26x6p’] A strong back is necessary for safely inverting and preventing injury and your back is part of your core! Though most people only…
Day 8 Invert
[lesson id=’ET1QG8Du’] Today is an active rest day. You’ll be focusing on smaller muscle groups again and work on pointing the feet. Remember, you want…
Day 7 Invert
[lesson id=’jws24ocX’] Today you’ll focus on core again. Remember you’re only working the inverts from the floor, this will allow you to focus on leg…
Day 6 Invert
[lesson id=’9XmfOGA0′] Today is an active rest day. You’ll still be working the smaller muscle groups of the hands and feet for this session. Do…
Day 5 Invert
[lesson id=’lAog7uCW’] Today you’ll be focusing on strengthening your back. No warm up is needed for today as the exercises will be your warm up.…
Day 4 Invert
[lesson id=’RNmJCKEf’] Today is a rest day. Remember don’t sit around for too long, get up and move around whenever you can.
Day 3 Invert
[lesson id=’eyMvXdBx’] Today you’ll focus on core work. Start this session with the Hard core warm up. Perform 1 set of each exercise doing 15…
Day 2 Invert
[lesson id=’PougYcxU’] Today is a rest day but it’s an active rest day this means you’ll be conditioning some smaller muscle groups during this session.…
Day 1 Invert
[lesson id=’ajYtZqga’] Start today with a warm up and then you’ll begin training the scapula! But first warm up using the Performance ready warm up.…
Getting Started Invert Program
[lesson id=’dLpzP5ls’] Welcome to my Invert program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Veena’s Tips For Inverts (LIVE LESSON)
[lesson id=’vvcdLbBV’] In this video I’ll provide tips and exercises to help you with your inverts. If you’ve never inverted or are just starting out,…
Day 30 Caterpillar
[lesson id=’BOqMeIaQ’] With a few tips you can make today’s Caterpillar as successful as possible. There’s never any level you need to reach in order…
Day 26 Caterpillar
[lesson id=’iuBpeGjN’] Today is a full rest day. I want you to check your progress and see if you’ve been increasing your reps. Look back…
Day 25 Caterpillar
[lesson id=’0fFPCJVo’] Today you’ll be working on lower body again. The Lower body routine will warm up your muscles and help you focus on improving…
Day 24 Caterpillar
[lesson id=’KUG6uFKP’] Today you’ll start with the Chest and back strength training. Then you’ll work on the Caterpillar again giving it 4-10 tries, on both…
Day 23 Caterpillar
[lesson id=’0wnqotp4′] Today you’ll be playing with transitions and floorwork. Perform 1 set and aim for 10 reps of each. If you don’t want to…
Day 22 Caterpillar
[lesson id=’uadIxaub’] Today you’ll be training your lower body. Remember lower body strength is very important for the Caterpillar. Begin this session with the Lower…
Combo Half Backspin To Barrel Roll
[lesson id=’FgMY5LpD’] POLE – INTERMEDIATE – COMBO: I suggest learning the Crucifix to Back spin first and make sure you have a solid understanding of…
Day 20 Caterpillar
[lesson id=’AIkISXUZ’] Today is all about pole work again you’ll be warming up with Pole climbs. If it’s cold outside or in your pole space…
Spinning Pole Crucifix To Side Sit Combo
[lesson id=’l2F9YiZ7′] POLE – INTERMEDIATE – COMBO: This is a nice long combo that uses several basic moves. Please refer to the related lessons or…
Day 18 Caterpillar
[lesson id=’MEiapzoa’] Today’s focus is the lower body. Did you know strong hamstrings and calfs will improve your caterpillar dramatically? Weakness in these muscle groups…
Day 17 Caterpillar
[lesson id=’sX9gRlYr’] Today you’ll be training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest and…
Day 16 Caterpillar
[lesson id=’yFT97TXs’] Today you’ll focus on shoulders and abs again. Before you start this session watch my Veena’s tips for Caterpillar if you’d like a…
Beginner Sexy Pole Dance Routine STATIC
[lesson id=’xE17VF0a’] ROUTINE length 2:30 Unlike the majority of my routines, this one done in realtime and with voice cues only. This is a sexy,…
Combo Crucifix To Back Spin
[lesson id=’3YHVM5tu’] POLE – ADVANCED INTERMEDIATE: The first half of this tutorial using the prep for flag position is suitable for all levels if you…
Day 14 Caterpillar
[lesson id=’cGrl0pcf’] Today you’ll focus again on core and balance, and. you’ll be warming up with the Sexy legs and abs routine. Don’t stress if…
Day 12 Caterpillar
[lesson id=’UzgX7wlU’] Today you’ll be focusing on pole work again! Here are your sets and reps along with direct links to the related tutorials used…
Combo Side Sit To Back Bend
[lesson id=’nge0K4vw’] POLE – INTERMEDIATE: A strong beginning student could work on this as well as this is a combo using the Side sit and…
Closed Back Hook Spin
[lesson id=’wNVxt36j’] POLE – INTERMEDIATE: A strong beginning student with a good concept of proper shoulder engagement and a solid Back hook can work on…
Day 10 Caterpillar
[lesson id=’OwFFfflh’] Today you’ll focus on training your shoulders and you’ll work on balance! You’ll also be trying the Caterpillar for the first time! Remember,…
Day 8 Caterpillar
[lesson id=’ckHBsqDY’] Today you’ll be training the muscles of your hands and forearms. Perform 2 sets and 10 reps for all exercises. Then move on…
Day 7 Caterpillar
[lesson id=’McbIVwPf’] Today you’ll be focusing on core beginning with the Hard core warm up. Perform two sets of each exercise. Here are direct links…
Day 5 Caterpillar
[lesson id=’epXLDulb’] Today you’ll be focusing on pole work. Here are your sets and reps along with direct links to all tutorials use in the…
Day 3 Caterpillar
[lesson id=’32eU6MEB’] Today you’ll be focusing on your shoulders. Perform 2 sets 10 reps for each exercise. Feel free to use your own stretches if…
Day 1 Caterpillar
[lesson id=’VhGmkZ5j’] You’ll begin today with some scapula training and move on to elbow stands (or elbow stand attempts) and pole work. You’ll be perfecting…
Getting Started Caterpillar Program
[lesson id=’qR5ezRzL’] Welcome to my Caterpillar program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Veena’s Tips for Caterpillar (LIVE LESSON)
[lesson id=’c1QoNW7i’] I feel my Caterpillar and Caterpillar climb tutorials are excellent but I try to accommodate as many learning styles as possible so this video…
Knee Balance
[lesson id=’G27s2jjW’] Once you understand the forward top sit transition this is a fun pose to add into a routine.
Advanced Hat Routine
[lesson id=’su3HLTdS’] INTERMEDIATE/ADVANCED – DANCE ROUTINE: See related lessons below the main player for a full breakdown of the tricks used in this routine. Follow…
Beginner Showgirl Routine
[lesson id=’UwKWjYmG’] BEGINNER: This fun routine will focus on classic style movement including those hard to remember arms. Follow along with me and don’t forget…
Beginner Hat Routine
[lesson id=’LzoODwDO’] BEGINNER/INTERMEDIATE: This is a dance routine. See related lessons below the main player for a full breakdown of the tricks used in this…
Forward Plank To Shoulders
[lesson id=’xeFf1ak2′] ADVANCED: This is a fun and challenging advanced transition onto the shoulders. You’ll learn two exits as well. Always use a spotter and…
Top Hip Split
[lesson id=’ULZ2fFKP’] This is an advanced Top chair move. You’ll find variations for hand placement as well as options for no split.
Chair Twerkout
[lesson id=’Jg8h6apX’] WORKOUT ROUTINE: The title says it all! Put on something cheeky, and join me in bouncing your way through this 17 minute routine.…
Hammock Inverted Pike
[lesson id=’JpCgXYpH’] MIDDLE HAMMOCK – AERIAL: This is a fun pose and a great stretch for the backside of the body.
Hammock Core And Legs Routine
[lesson id=’KjkL2bvK’] LOW HAMMOCK: Enjoy this 30 minute strengthening and lengthening routine with a focus on the core and legs.
Hammock Scorpio
[lesson id=’Ihqk1UvL’] MIDDLE HAMMOCK – AERIAL: In this lesson I’ll cover a few options for moving into this pose. Keep in mind that the closed…
Quick Hip And Glutes Routine
[lesson id=’Fod1GNyI’] STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips…
Lower Body Blast Routine
[lesson id=’piIt3Fjb’] MIDDLE HAMMOCK: Enjoy this 30 minute strengthening and lengthening routine for the lower body.
Hammock Knee Hang
[lesson id=’0GFXBSD7′] MIDDLE HAMMOCK – GROUNDED OR AERAIL: In this lesson I’ll cover a few options for working on knee hangs off the fabric, including…
Hammock Side Superman
[lesson id=’wj3Hbyet’] MIDDLE HAMMOCK – AERIAL: In this lesson I’ll demonstrate a pose that is a variation of the superman. You could also think of…
Standing In Hammock
[lesson id=’Hfx6iD05′] MIDDLE HAMMOCK – AERIAL: This lesson will demonstrate a few ways to stand in the hammock. Stay with whichever variation feels most secure.…
Hammock Superman
[lesson id=’zYYzTe9j’] MIDDLE HAMMOCK – AERIAL: I’ll cover several options using both open and closed hammock. This lesson will focus on strengthening the muscles along…
Forward Sit
[lesson id=’5z8QpEhU’] MIDDLE HAMMOCK – AERIAL: This lesson will cover another option for getting into the fabric while standing forward or in front of the…
Tips for Injury Care And Prevention (FREE)
[lesson id=’O2QssWQ5′] This was a Periscope broadcast. I hope you all find it helpful.
Forward Hip Hang
[lesson id=’J3OJSF0x’] MIDDLE HAMMOCK: Are you ready to get your feet off the ground? This pose can be used for dance, transition, yoga and as…
Terms And Points Of Contact
[lesson id=’CkhY33tH’] In this video you’ll learn basic terms for the hammock lessons and I’ll talk a bit about the most common points of contact.…
Getting Started Hammock (FREE)
[lesson id=’am1qaNnt’] Welcome to my hammock tutorials. This video will provide helpful tips and information on using these. I will be using a double point…
Tips for Controlled Inverts (LIVE LESSON)
[lesson id=’Gc7n2WpN’] In this video I’ll provide tips for performing inverts with controlled momentum. You might also like my Ultimate guide to inverts to learn…
Tips LIVE periscope for Flow And Movement (LIVE LESSON) (FREE)
[lesson id=’hhfZQ0Nd’] Taken from a Periscope broadcast on flow and movement. I’ve address 5 aspects to focus on when learning how to incorporate flow and…
Packing Your Performance Bag (FREE)
[lesson id=’Pvsi0lIP’] This is a video recording from a Periscope broadcast. I’ll give you some tips and show you what I pack in my gig…
Tips For Cold Weather (LIVE LESSON) (FREE)
[lesson id=’wTF0Pupx’] Sharing from a Periscope broadcast. I cover tips for beginning a workout when you’ve been sitting around and feeling cold.
Performance Ready Warm Up
[lesson id=’7P7jMt3S’] WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing this includes those…
Pole Side Exit
[lesson id=’n1MH3uLB’] POLE – INTERMEDEATE: A strong beginner could also work on this, just keep in mind you must be able to hold your body…
Combo Pole Sit, Scorpio, Side Sit, Thigh Rest
[lesson id=’fGzGqh4t’] POLE – ADVANCED – COMBO: This is a great example of why fundamentals are important to learn and how they can be made…
Fireman Spin Exit
[lesson id=’fWnvcPM7′] POLE – BEGINNER: Learn how to do this neat exit from Fireman spin!
Combo Pole Sit To Scorpio
[lesson id=’jkDvHGdo’] POLE – INTERMEDIATE – COMBO: Before working on this combo you should be able to hold your own body weight for more than…
Combo Plank Spin
[lesson id=’PUSbk9KA’] POLE – BEGINNER – COMBO: I hope you enjoy this combo. Please refer to the related tutorials below the main player for in-depth…
Tick Tock Invert
[lesson id=’JlUsSOv1′] POLE – ADVANCED: This move is for an advanced student or a strong intermediate student because it requires strong hands and some fast…
Sequence Advanced Dismount To Floor Work
[lesson id=’EvSvyZ3e’] This is a more advanced exit from off the chair that flows into floorwork. You may want to wear a knee pad if…
Chair Spinning
[lesson id=’jqPcnRDw’] BEGINNER: This is such a fun trick! I’ll show you two of my favorite spins, but feel free to give it your own…
Sit Down Stand Up
[lesson id=’82dHccG5′] This sequence will focus on creating interest while sitting down and coming back up to standing.
Spinning Pole Side Sit To Thigh Rest
[lesson id=’1C7Ce8b4′] POLE – INTERMEDIATE – COMBO: I almost labeled this as advanced because of the strength needed to pull up into V thigh rest.…
Spinning Pole Elbow Grip To Side Sit
[lesson id=’CuvXDpMD’] POLE – INTERMEDIATE – COMBO: A strong beginner who has a solid pole hold could work on this as well. Be sure to…
Combo Stargazer To Elbow Grip Exit
[lesson id=’hz9xTXlJ’] POLE – ADVANCED – COMBO: I hope you enjoy this fun combo. You’ll find direct links for all related tutorials listed below. Stargazer…
Stargazer
[lesson id=’8G3UgrAU’] This video is not a combo, but a style of tutorial I used to do called a Quick lesson. If you’d like to…
Spin Down Sneaky V
[lesson id=’pNgo6RVo’] POLE – ADVANCED: You’ll first learn how to do the spin down, then I’ll add in the Sneaky V. P Please refer to…
Sneaky V
[lesson id=’8BOxTbME’] POLE – ELITE: I’ll demonstrate a few methods of entry and exits for this common trick which I’ve listed as Elite, not because…
Sneaky V Floorwork
[lesson id=’cw0Dfd5c’] COMBO – INTERMEDIATE/ADVANCED This combo is suitable for a high level intermediate or advance level dancer. You’ll learn the positioning along with my…
Sequence Squat Turn To Split
[lesson id=’NgGK9dTY’] In this sequence I’ll be demonstrating toe drags, cross steps and we’ll look at a squat turn.
Sequence Toe Drags And Plank
[lesson id=’zkZvRD9N’] This sequence will focus on toe drags and chair top plank.
Spinning Pole Shoulder Mount
[lesson id=’QIMxsCbn’] SPINNING POLE – ADVANCED: This is also an old video, you’ll learn even more about Shoulder mounts on spin in my most recent…
Combo Extended Butterfly Back Hook To Invert
[lesson id=’xC2P4aAM’] POLE – ADVANCED: Flexibility is needed for this one, so I’ve labeled it as Advanced! This one has all kinds of goodness in…
Spinning Pole Elbow Grip
[lesson id=’OBI4FZT1′] POLE – INTERMEDIATE: A strong beginner who has a solid pole hold could work on this as well. Any level can begin conditioning…
Combo Pole Sit Spin Out
[lesson id=’JDwiI4xQ’] POLE – BEGINNER: This is a great way to add interest to your Pole sit. This combo is done on static pole and…
Remi Layback
[lesson id=’CNusEpU3′] Enjoy this Quick tutorial for Remi layback. Please understand you should not be experiencing knee pain while working on this trick. Also if…
Foot To Head ADVANCED
[lesson id=’KSgOMqRx’] Back bending stretch: This is an advanced stretch that I have found helpful in working on reaching my foot to head. This is…
Sequence Lower body 1
[lesson id=’DLhxVUv2′] This little sequence will focus on the lower body while sitting using flirty legs.
Lying Chair Split
[lesson id=’IogSgRAq’] This is one of my signature chair moves and I’m going to share my secrets with you. You’ll learn how to gracefully enter…
Layback Shoulder Roll
[lesson id=’u7MUvbx1′] This one requires a great deal of flexibility and skill. You must be able to perform a shoulder roll. I’ll break down how…
Chair Layback
[lesson id=’1xeT8y0Z’] This lesson will provide tips to make this move easier and it will help you prepare for more advanced transitions.
Forward Top Plank Leg Waves
[lesson id=’qYQZc4vP’] This lesson will provide important tips to help you find balance when working with leg waves. I’ll also demonstrate an optional upper body…
Sequence Arm 2
[lesson id=’J2Qe3Pqk’] This lesson will include more arm movements and seated upper body movement.
Forward Top Sit
[lesson id=’tQKKoxqY’] This lesson will breakdown important tips for successfully transitioning on and off the top back of a chair. Always use a spotter and…
Forward Top Plank
[lesson id=’NWJHDd36′] This lesson will provide important tips to help you find balance and control for this trick.
Sequence Lunge Combo
[lesson id=’9dxzCj1j’] This is a chair dance sequence that will use a lunge across the chair and side plank.
Reverse V Sit
[lesson id=’F4Gnhskx’] This lesson will provide tips and helpful placement options including entries and exits from this pose.
Sequence 1 Arms
[lesson id=’0pxaq4Dp’] This lesson will focus on arm movements while standing and sitting.
Getting Started Chair (Free)
[lesson id=’Lw7eX3YF’] This video will explain how to use the chair dance lessons. Always check for related tutorials below. Related lessons/tutorials are either a group…
Workout Full Body Super Set
[lesson id=’PW7NSWhS’] STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set, here’s how…
Combo Back Hook V to Drop Split
[lesson id=’G4BkYeby’] POLE – ELITE – STATIC COMBO: This combo option came to me when I was created the Low v lesson! Please refer to…
Floorwork Elbow And Forearm Flip Over
[lesson id=’3V4ardAD’] This lesson will address the issue of falling or how to flip over while in elbow or forearm stand. We’ll cover a few…
The Stands Routine
[lesson id=’l1pgUQns’] STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of “stands: Handstand, Forearm stand, Elbow…
Spinning Pole Forward Side Sit Combo
[lesson id=’Yunf1xVs’] SPINNING POLE – INTERMEDIATE: This combo may be possible for a strong beginner but is better suited for Intermediate level because upper body…
Descending Scissor
[lesson id=’BqhKGZEj’] STRENGTH – BEGINNER: This is a great way to build strength in the upper body and legs, helping prepare your body for inverts…
Jallegra
[lesson id=’v6DfBnGR’] POLE – ELITE: You will need a solid front split, allegra, split hip hold (jade) and very open hips like the turn out…
Spinning Pole Descending Combo
[lesson id=’auMbYKED’] SPINNING POLE – INTERMEDIATE: This is a combo for a strong intermediate dancer because of the necessary grip and strength needed. Please refer…
The Shuffle
[lesson id=’m5tEbBc9′] POLE – ELITE – COMBO: Please refer to the related lessons for a list of things to know and things to work on…
Combos Suicide Back Hook
[lesson id=’JGh5zwGC’] POLE – ADVANCED – COMBO: In this video there are three variations: V out, Scorpio and Superman. I’m using technique for static pole,…
Shoulder Stall
[lesson id=’ADpOCrZF’] POLE – ADVANCED: Please refer to the related lessons below the main player for in-depth lessons that will help you achieve this trick…
Floor Shoulder Mount combo
[lesson id=’EmDcWSxX’] COMBO – INTERMEDIATE This is a great way to practice your shoulder stand pike and to condition for full shoulder mounts. This lesson…
Static Spin Reverse Grab To Barrel Roll
[lesson id=’WN6znHmx’] POLE – ADVANCED – COMBO: This combo is more suited for someone who has passed advanced level 3 a higher level is recommended…
Spinning Pole Split Spin Combo
[lesson id=’WV9CgsFr’] SPINNING POLE – INTERMEDIATE: This is trick is best suited for a flexible intermediate dancer. Check out the related lessons for helpful stretches,…
Combo Standing Russian Split
[lesson id=’QVfSGMXA’] POLE – ADVANCED – COMBO: You will need a solid front split. This combo is a nice way to help prepare for the…
Day 30
[lesson id=’wdswWYAC’] Congratulations you made it! Today is a flexiblity to gain day! you’ll be doing flexibility training for middle splits. Warm up with the…
Day 29
[lesson id=’qQjM6gxI’] Stretch to maintain. Today you’ll be stretching the whole body! Tomorrow is your last day. Before using the Flowmotion routine, foam roll for…
Day 28
[lesson id=’dhDzl3p8′] Rejuvenation. Don’t forget, rest is an important aspect of training, so don’t skip today. Muscle release is always optional if you don’t have…
Day 27
[lesson id=’dBdmFIZS’] Flexibility to gain. Today you’ll be training the lower body working towards the front splits! Warm up with the Lower body routine, then…
Day 25
[lesson id=’4iKrrysW’] Flexibility to gain. Today’s focus is all about training the back and you’ll begin with strength training for the chest and back, using…
Day 24
[lesson id=’VD0sQZLg’] Stretch to maintain. Keep in mind this is a stretching day so do not stretch beyond comfortable range of motion. Begin today’s session…
Day 22
[lesson id=’OtJDq86G’] Flexibility to gain. Today you’ll be training muscles for the front splits. Remember to warm up fully and never train cold as training…
Day 21
[lesson id=’Km8JVc2b’] Rejuvenation day. Enjoy this rest day, tomorrow you’ll be doing splits training. Foam roll if you like.
Day 20
[lesson id=’bKXdwyEz’] Stretch to maintain. Today you’ll be focusing on stretching the lower body, making sure to stay in a comfortable R.O.M. (Range of motion)…
Day 19
[lesson id=’psD9hRU9′] Flexibility to gain. Today you’ll will train back mobility again. Perform all exercises for 3 sets and 10-15 reps. These will be your…
Day 17
[lesson id=’gXUT6bxT’] Stretch to maintain. I’ve included the Flowmotion routine for today, but because yesterday was a training day, listen to your body and do…
Floorwork Forearm Stand
[lesson id=’ctMMgVBP’] FLOORWORK – ADVANCED: Please check out the related lessons for more help. Tight hamstrings, weak shoulders and weak triceps are common reasons why…
Day 16
[lesson id=’LVf0saLd’] Flexibility for gain. Today you’ll be working on exercises and stretches that will help improve leg lines! Begin with the Lower body routine,…
Day 14
[lesson id=’RWtSDe7V’] Today begin with the Pole strength routine then you’ll be stretching to maintain using the Flowmotion routine! You might be wondering why I’m…
Twisted Grip Handstand And Single Hand Brass Bridge
[lesson id=’UmwyhUJ3′] POLE – ADVANCED – COMBO: This is such a pretty combo, it’s one of my go to for grounded pole tricks. Click the…
Day 12
[lesson id=’egz0FqRR’] Flexibility to gain. Today you’ll begin training for back mobility. Please be sure to fully warm up before training, do not skip this.…
Day 11
[lesson id=’v5paFsVn’] Rejuvenation and Muscle release day. Roll for 30 seconds for up to 3 sets of each tutorial. I suggest going through all of…
Day 10
[lesson id=’7enngGff’] Stretch to maintain. You may combine this day with another workout. If you choose to combine this session with a workout do the…
Day 9
[lesson id=’HTjwbWr8′] Rejuvenation day. Today you can foam roll and rest. Use all 13 muscle release tutorials, massaging for 30 seconds or as long as…
Day 8
[lesson id=’Xf2niThV’] Flexibility to gain! Today is your first flexibility training session. The first week was designed to introduce you to stretching and help you…
Day 7
[lesson id=’2T2PoACC’] Stretch to maintain. Today you’ll focus on the upper body, both strengthening and stretching. For all strength moves perform 1 set of 8-12…
Day 6
[lesson id=’TWB4OE31′] Rejuvenation day. Enjoy a day of relaxation. Here’s a link to the entire hula hooping section!
Twisted Grip Walkover
[lesson id=’PK9r2zmV’] COMBO – ADVANCED For this combo, it’s easiest and safest to learn it on static pole. Before training for this combo you’ll want…
Day 5
[lesson id=’GyGhzIpM’] Stretch to maintain. Follow the order of the related tutorials to the end, this is 1 set. Perform 3 sets total if you…
Scissor Leg Combo
[lesson id=’LYEm8box’] COMBO – BEGINNER This is a great way to practice your outer knee pit grip and a fun floor transition .
Day 4
[lesson id=’GPTLFFLO’] Sretch to maintain. Follow the order of the related videos, moving through each stretch very slowly. Breathe. Repeat all individual flow lessons in…
Day 3
[lesson id=’agMqhwTz’] Stretch to maintain. Start with the Hard core warm up. Then perform all strength tutorials for 1 set 8-12 reps. Follow the order…
Day 1
[lesson id=’t5ukyzJk’] For each strength move perform 1 set of 8-10 reps, then move on to the foam roller and stretching tutorials following the tutorials…
30 Days To Flexy Intro (FREE)
[lesson id=’d5XUHrV0′] Welcome to my 30 day flexibility program! Please be sure to watch each tutorial posted below the main video player and read all…
Combo Reverse Brass Bridge to Poisson
[lesson id=’gRRhepcO’] POLE – ELITE – COMBO: I hope you enjoy this combo. Shoulder mount Straight edge Brass monkey Flight attendant Tornado Combo brass monkey…
Combo Brass Monkey To Reverse Brass Bridge.
[lesson id=’6Vcvk78U’] POLE – ELITE – COMBO: I’m calling this a reverse brass bridge but let me know of any other name. Below are direct…
Combo Jack Knife Invert
[lesson id=’IVEMy8qt’] POLE – ADVANCED / INTERMEDIATE – COBMO: I came up with this variation while playing with the Invert. A very strong basic invert…
Spinning Gemini Switches
[lesson id=’LnYV4bJp’] This leg switch has a very different feel to it than the Scorpio switches, however the key is still to maintain contact with…
Combo Hurdler to Flag Dismount
[lesson id=’d8Fe3a9i’] POLE – ELITE – COMBO: This is a combo using a Handspring into Ayesha, however, you can start this combo from most inverted…
Static Spinning Scorpio
[lesson id=’3iHUYJ8b’] POLE – ADV – COMBO: A super strong straight leg invert, and open hips are necessary before working on this combo. Here’s a…
Combo Single Arm Handstand
[lesson id=’H0I5ig2r’] POLE – ELITE – COMBO: This requires a strong handstand off the pole and flexibility in the hips and thighs. The thumb is…
Combo Veena Ballerina
[lesson id=’RyJbF1Rj’] POLE – ADVANCED – COMBO: It’s listed as advanced, however a strong intermediate can work on this if t you’re comfortable with aerial…
Combo Shoulder Mount To Cup Grip Dismount
[lesson id=’JTkl9POm’] POLE – ELITE – COMBO: This is a combo using a cup grip shoulder mount and moving into cup grip straight edge, then…
Spinning Scorpio Switches
[lesson id=’hyarfcqQ’] A solid scorpio on both sides is needed before working on this leg switch. Working on the Gemini to Scorpio switches is also…
Combo Shoulder Mount Flip
[lesson id=’4hlgmX89′] POLE – ELITE – COMBO: In this combo I’m using a cup grip for my shoulder mount but the Veena grip can also…
Combo Slow Flip Handspring
[lesson id=’eADTXrZ4′] POLE – ELITE – COMBO: In this combo I’m using a true grip or cup grip for my handspring into Ayesha. I’ll show…
Spinning Pole Aerial Reverse Invert
[lesson id=’xtNUNKtb’] SPINNING POLE – ADVANCED: This is an old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done…
Spinning Pole Aerial Forward Invert
[lesson id=’s6V8SlA1′] SPINNING POLE – ADVANCED: This is a old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could…
Floorwork Lateral Shoulder Rolls
[lesson id=’jC293LTg’] FLOOR WORK – ADVANCED: This sequence and combo is a lot of fun once you get the hang of it. I also have…
Combo Brass Bridge to Reverse Poisson
[lesson id=’GclbJ2Qy’] POLE – ELITE – COMBO: This is another one of my favorite combos! Please refer to the related lessons below the main player…
Spinning Pole Reverse Invert
[lesson id=’VwKHxAvT’] SPINNING POLE INTERMEDIATE: This is a old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This is suitable for…
Spinning Pole Forward Invert
[lesson id=’yytROSO1′] SPINNING POLE INTERMEDIATE: This is a combo suitable for a strong intermediate dancer. There are two ways to Invert when spinning forward this…
Combo Butterfly And Extended Butterfly With Leg Variations
[lesson id=’aqpAbXyw’] POLE ADVANCED COMBO: This is a combo with tips for Extended butterfly and Butterfly and the leg options shown while in Ayesha are…
Spinning Pole Sit Combo
[lesson id=’Tj6Osp1W’] SPINNING POLE- BEGINNER COMBO: I’ve listed it as beginner but the isn’t meant for brand new dancers. This is for strong beginners with…
Floorwork Elbowstand Pike With Leg Waves
[lesson id=’4hV1YLso’] FLOORWORK ADVANCED: I love my leg waves and elbowstands so why not put them together.
Shoulder Slide Transitions
[lesson id=’8GGozNoR’] TRANSITION BEGINNER: This tutorial uses the Shoulder slide wave and Body waves. I transition from the floor to the pole then back to…
Ayesha Entry Leg Variation
[lesson id=’MSG5ncnd’] POLE- ADVANCED COMBO: This combo is a demonstration of an invert into an Ayesha with an interesting leg variation that moves into a…
Intermediate Spinning Pole
[lesson id=’MpNyzv4g’] POLE INTERMEDIATE COMBO: This is a great way to prep for aerial spinning pole inverts. Below you’ll find direct links to each related…
Intermediate Spinning Pole
[lesson id=’o78Vly26′] POLE INTERMEDIATE COMBO: This is an great way to prep for single hand holds on spinning pole. Below are direct links for all…
Spinning Pole Reverse Invert Prep
[lesson id=’8fP55fUF’] SPINNING POLE INTERMEDIATE: This is a reverse spinning prep for inverting, and this is also an old tutorial so you’ll now learn these…
Spinning Pole Forward Invert Prep
[lesson id=’xK4MqyuS’] SPINNING POLE INTERMEDIATE: This is a forward spinning prep for inverting, this is an older video and you’ll now learn these skill in…
Tick Tock Legs In Pole Sit
[lesson id=’H5ku7aJg’] COMBO – INTERMEDIATE This is listed as intermediate but a strong beginner could work on this too. You will need a solid Performance…
Combo Pole sit to Chopstix
[lesson id=’y8BxffBr’] POLE ADVANCED COMBO: A good deal of flexibility and strength is needed for this combo. If you need more help working up to…
Combo Standing lift into Basic Butterfly
[lesson id=’eF7tSuxO’] POLE ADVANCED COMBO: I love this combo but a good deal of flexibility and strength is needed. The related tutorials are not random,…
Combo Side Sit To Falling star
[lesson id=’hOmTY8D2′] POLE ADVANCED COMBO: This is a combo from an aerial split grip to side sit into falling star. Direct links with in-depth tutorials…
Floorwork Combo
[lesson id=’oeTMbmXF’] FLOORWORK COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves.
Combo Half Jade To Reverse V Invert
[lesson id=’KnB4vx3g’] POLE ADVANCED COMBO: This is a half jade into reverse ayesha with a cartwheel out. Here are direct links for each related video.…
Tornado
[lesson id=’sXy4wFy8′] A consistently secure Eros/flight attendant is needed before working on this trick. I’ll break it down and show slow motion movement for this…
Marion Amber
[lesson id=’cnMZClPh’] In this tutorial you’ll learn my favorite entry into this move and I’ll also learn several combo exits too. Like many of the…
Scissor Climb
[lesson id=’5zvqt1Sk’] This move is advanced because of the amount of strength needed. Be careful not to extend the arms too far overhead in the…
Dragons Tail
[lesson id=’ueHrZudg’] I’m going to cover several combo exits from this beautiful and impressive trick. Have no fear I’ll take it nice and slow by…
Full Moon
[lesson id=’SE0xfXSj’] Having a good understanding of the Handspring mount will help when working on this trick. I’ll break it down and show you multiple…
Sexy Legs And Abs Routine
[lesson id=’e2kuFFZR’] STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I’ve combined sexy floor work into a challenging workout. It’s designed strengthen…
The Hurdler
[lesson id=’vh5c2OKa’] In this video you’ll learn how to find proper placement and balance in this pose. I will also teach you multiple entries including…
Up-N-Over Flip
[lesson id=’YUlxvxrj’] I’ll be teaching you 2 variations of this move with the first option being the least difficult. Please keep in mind the second…
Flag Invert
[lesson id=’pN3GQzoF’] The Flag Invert takes a high level of strength. You’ll first learn the set up and then the invert portion after that. Any…
Flowmotion Routine
[lesson id=’1yIoFG2l’] STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique…
Flowmotion Sitting Pike
[lesson id=’5BJ9vH4J’] This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches.…
Flowmotion Routine
[lesson id=’15GIWyj0′] I developed these tutorials before doing mobility training was a common aspect of fitness! This is a 19 minute routine that will take…
Flowmotion Lunge
[lesson id=’zXE7MmnO’] This lesson will gently stretch the muscles along the back of the legs, bum, calf, scapula, back, side of the torso, hip flexors…
Flowmotion Reverse Bridge
[lesson id=’BVgfNKav’] This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors and quadriceps. A warm up is not…
Flowmotion Sitting V
[lesson id=’OY71DYpd’] This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders and the side of the torso. A…
Janeiro
[lesson id=’0iGdXnQT’] Please remember that not every pole move is right for everyone. Always stay within your abilities. Please be sure to watch through the…
Flowmotion Melt Stretch
[lesson id=’rTZ2VA9b’] This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches.…
Tsunami
[lesson id=’nvhhMLZ8′] I developed this trick back in the day when Studioveena had a chatroom with video! The members here even helped me name it.…
Flowmotion Pelvic Tilt
[lesson id=’FrmFr6xG’] The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion…
Tips For Hip Flexors (LIVE LESSON) (FREE)
[lesson id=’aLeoRXiK’] Hip Flexor Muscles: ILIOPSOAS(CONSISTING OF PSOAS MAJOR, ILIACUS) / RECTUS FEMORIS / SARTORIUS / TENSOR FASCIAE LATAE / PECTINEUS / ADDUCTOR LONGUS /…
Hip Lift
[lesson id=’YNP5xBx8′] FLOOR WORK / TRANSITION: I’ll demonstrate two different entries and several variations for the legs.
30 Clips for Cross Training Tips (FREE)
[lesson id=’7NDH5Ezp’] This video contains 30 clips of exercises that will provide strength training for pole dance. Items you’ll need:
Middle Splits Routine
[lesson id=’0ZsilusL’] FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits!…
Front Splits Routine
[lesson id=’l0nVaTdq’] FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits!…
Back Mobility Routine
[lesson id=’1CFeeAac’] FLEXIBILITY – Length 18:00 – Items needed: This routine was designed to strengthen, flex and extend the muscles of the back, spine, shoulders and…
Intermediate Routine STATIC pole
[lesson id=’95rn9i75′] ROUTINE length 2:00 I have divided this routine into 6 different sections for you feel free to work on one section at a…
Advanced Routine STATIC pole
[lesson id=’kO5SuNUU’] ROUTINE length 1:30 The focus for this routine is combining two long combos to create a routine. Work on mastering the combos first,…
Tips For Creating A Routine (LIVE LESSON)
[lesson id=’vkAUnBLo’] In this video I’ll share 5 steps and 5 tips to use when creating your very own pole dance routine. Click here if…
Tips For Scapula And Neutral Body Alignment (LIVE LESSON) (FREE)
[lesson id=’MItT3zfL’] Strong and healthy shoulders are incredibly important as a pole dancer. In this video you’ll learn 4 easy stabilization exercises you can do…
Beginner Routine STATIC pole
[lesson id=’8Yx4Mmyv’] ROUTINE length 1:00 This is a beginner level routine and you’ll see all of the moves/tricks used are from the beginners section. Also…
Pole Strength Routine
[lesson id=’dFC6LbC6′] STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole…
6 Energy Tips (FREE)
[lesson id=’oADI617m’] My six tips for when you’re lacking the energy to workout. What about lacking motivation? What is motivation verses dedication here’s a little…
Tips For Core Strength (LIVE LESSON) (FREE)
[lesson id=’kZXRlGly’] Ignore the wild makeup, I had been filming for something that required a heavy look. Here are some quick tips for core strength.…
Tips For Splits And Hips (LIVE LESSON)
[lesson id=’dLXreplk’] Tips for middle splits. For stretches to achieve the splits please check out our stretching section.
Express Warm Up
[lesson id=’S9klKQRN’] WARM UP – Length 6:00 – Items needed: None This warm up was designed to quickly get your blood pumping and muscle ready for…
Hard Core Warm Up
[lesson id=’40PgRHue’] WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscle…
Basic Warm Up Routine
[lesson id=’yTMegFuy’] WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your…
Lower Body Routine
[lesson id=’NUZRKY7i’] STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in…
Chest And Back Routine
[lesson id=’QG0Pj0fX’] STRENGTH BUILDING – Length 20:00 – Items needed: This routine includes conditioning for the small muscle groups, strength work for the larger muscles and…
Shoulder And Abs Routine
[lesson id=’5vi0D32V’] STRENGTH BUILDING – Length 20:00 – Items needed: This routine is designed to strengthen your shoulders and abdominals. You’ll also stretch the muscles you’ve…
Tumble Tips LIVE LESSON
[lesson id=’8YQDVHfh’] POLE – ADVANCED – COMBO In this video I’ll provide tips for tumbles with both elbow and shoulder dismounts. You’ll see my preference…
Shoulders and Abs Routine
[lesson id=’ZzkryFjG’] This 20 minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of…
Chest and Back Routine
[lesson id=’JOPtLVXw’] This is a 20 minute strength routine. I’ll demonstrate conditioning, strength and flexibility work with a focus on the back and chest. Perform…
Lower Body Routine
[lesson id=’aQPZpfXv’] Get ready for a wonderful lower body work out. This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines,…
Booty Bounce
[lesson id=’XRySfDQ9′] BOOTY: This is my favorite!! Performing squats before you work on this one can really help you feel where your glutes are and…
Booty Pop
[lesson id=’Iumpm4Cr’] BOOTY: More booty is beneficial here. Try using the tips I give you to make it look more dramatic.
Beginner 12
[lesson id=’5wiJ9D0l’] This combo is a great exercise in using transitions while dancing. Try playing with different music and change up the style of your…
Intermediate 14
[lesson id=’o1WX3Qm8′] Today you’ll use Cross steps, two full spins the Front hook and Half cradle hop. Don’t forget to work on breathing and flowing…