Beginners Core Syllabus
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.
At the bottom of this page are some other helpful classes, courses and longer sequences you may want to look at during your beginner journey!
Start with the Beginners Spin Pole Course…
Individual Tutorials
Once you’ve finished the beginners course you can move onto the syllabus. Some of these skills you’ll have learnt on the course and some you won’t. It’s important to regularly recap your basics. I am 14 years in to my journey and still revisit basic skills to see if I can improve or refine them further!
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
Sequence 1 - (step around, pirouette, knee spin)
Sequence 2 - (step around to hook and slide)
Sequence 3 - (step around, pirouette to front hook)
Sequence 4 - (swivel hips to shoulder roll to swoopy doo to step to hook and slide)
Sequence 5 - (sequence 1 to hook and slide to fireman to back hook)
Sequence 6 - (twisted grip log roll to shoulder roll to swoopy doo to dip to hook and slide)
Sequence 7 - (fan kick to back bend to log roll)
Sequence 8 - (front hook to fan kick to back bend)
Struggling to hold your own body weight?
Here’s a strength training class that’ll help -> Click Here
It is completely normal to struggle to hold yourself up when you first start pole. We don’t go in the gym and instantly start lifting our body weight. We start with a few kg and work our way up. We can also do that with our pole strength training! We cover a lot of these exercises in the beginners course but it can also be handy to have this as a standalone you can come back to until you get stronger.
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
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.