Stop and read!!!

Please ensure you’ve read through the welcome guides. It will help ensure you are training safely and effectively. I cannot take responsibility for your safety - only you can.

Everything at beginner level is important and achievable but it still may take some time to learn each skill. You may need to come back to a tutorial multiple times or skip over something temporarily before returning to it. That’s okay! Pole is hard. This is like learning a whole new language. Just take one trick or sequence at a time and work on it for as long as you need. I am still refining and improving beginner tricks 14 years in.

Please ensure you warm up and do a cool down stretch every time you train (links below).

An hour a week is plenty for the first few months unless you already do regular comparable exercise.

Beginners Core Syllabus

Start with the Beginners Spin Pole Course

Week 1

Week 2

Week 5

Week 6

Warm Up

Stretch

Week 4

Week 3

Everything here is laid out in a rough order of progression. You hopefully have learnt how to structure your training on the beginners course and via the welcome guides. Take your time refining each skill and don’t rush ahead. A new skill or two each week is plenty! You may even find going slower is better for you. Reach out if you get stuck - you can message on patreon or email me at bex@practicalpole.com

Individual Tutorials

  1. Step Around

  2. Twisted Grip Pirouette

  3. Knee Spin

  4. Sequence 1 - (step around, pirouette, knee spin)

  5. Pole Headstand

  6. Back Slide 1

  7. Back Slide 2

  8. Cup Grip Pirouette

  9. Hook and Slide

  10. Fireman Spin

  11. Dip to Hook

  12. Sequence 2 - (step around to hook and slide)

  13. Shoulder Roll

  14. Twisted Grip Log Roll

  15. Ballet Hook

  16. Front Hook Spin

  17. Sequence 3 - (step around, pirouette to front hook)

  18. Swivel Hips

  19. Attitude Spin

  20. Attitude to Floor Fan

  21. Sequence 4 - (swivel hips to shoulder roll to swoopy doo to step to hook and slide)

  22. Step Around to Back Hook

  23. Sequence 5 - (sequence 1 to hook and slide to fireman to back hook)

  24. Carousel Spin

  25. Swoopy Doo

  26. Sequence 6 - (twisted grip log roll to shoulder roll to swoopy doo to dip to hook and slide)

  27. Fan Kick

  28. Fan Kick to Back Bend

  29. Sequence 7 - (fan kick to back bend to log roll)

  30. Sequence 8 - (front hook to fan kick to back bend)

  31. Pole Seat

  32. Twisted Pole Seat

  33. Layout

  34. Scissor Layout

  35. Fan Kick to Seat

  36. Side Spin

  37. Chair Spin

  38. Sequence 9

  39. Magical Chair Spin

  40. Crucifix

  41. Twisted Crucifix

  42. Climb

  43. Sunwheel Spin

  44. Magical Sunwheel

Longer Sequences

Sequence 1 - Step Around -> Hook -> Dip to Hook -> Cup Pirouette -> Side Steps -> Front Hook -> Floor Pirouette

Sequence 2 - Magic Sunwheel -> Shoulder Roll -> Headstand -> Swoopy Doo -> Knee Spin

Sequence 3 - Fan Kick -> Back Bend -> Layout -> Magical Sunwheel

Sequence 4 - Chair Spin -> Back Slide -> Front Hook

Sexy Basics

Sexy Pole 101

Sexy Pole 102

Introduction to Heels

Floorwork 101

Heels Conditioning

Sexy Flexi Conditioning

Back2Basics Course (on the way)

We’ve learnt some foundational skills, what next? Well now we need to learn how to refine and improve upon our skills, put things together, experiment and find our own style! This is where you build confidence and become a “real” pole dancer.