Intermediate Core Syllabus
Most of the tricks in this section require an invert
If you cannot invert yet please ensure you are doing adequate regular strength training. Almost every class in the conditioning section is suitable for all levels as I provide lots of options for each exercise. It is more often than not a lack of strength that can be the issue but if you’re concerned about technique we cover that at improver in the invert tutorial.
You can work on beginner, improver and grounded skills whilst you are building strength. Refine, experiment and play until you’re ready to invert!
“No Invert” Invert Techniques
There are plenty of other ways to get upside down whilst you’re learning to do a traditional invert so feel free to try some of these also!
Individual Tutorials
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.
Do not expect that you should be able to do every single skill on any of the syllabuses. We all have different strengths and weaknesses. You can skip tutorials or come back to them later if you wish. It can take months or years for some skills to click. Some you may just never get on with.
Reach out if you get stuck or have any questions or requests - you can message on patreon or email me at bex@practicalpole.com
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.