Please read before starting...
- All of the beginners syllabus is currently on spin pole. I will be refilming it on static as well soon.
- If you've never done pole before OR you have had a long break OR you feel you may have missed some foundational skills then start with the 6 week course. One video each week for 6 weeks.
- An hour a week is plenty for someone new to pole and exercise. Please increase slowly. Tendinitis is a very common early pole injury caused by overdoing it!
- Always start with a warm up and end with a cool down, included below.
Course - week 1, week 2, week 3, week 4, week 5, week 6.
How to Structure Your Training
Technique info you should check out first:
- How your shoulders work
- How to engage your core
- Everything you need to know about hypermobility - hypermobility does not equal flexibility, many people do not realise they are hypermobile so please read.
- Step Around
- Twisted Grip Pirouette
- Dip Pirouette
- Knee Spin
- Beginners Sequence 1 - Step around, Pirouette to Knee spin
- Switcheroo Step
- Back Step
- Pole Headstand
- Back Slide (type 1)
- Back Slide (type 2)
- Cup Grip Pirouette
- Hook and Slide
- Fireman Spin
- Dip to Hook
- Sequence 2 - Step Around to Hook and Slide
- Shoulder Roll
- Twisted Grip Log Roll
- Ballet Hook
- Front Hook Spin
- Sequence 3 - Step Around, Pirouette, Front Hook.
- Swivel Hips
- Attitude Spin
- Attitude to Floor Fan
- Step Around to Back Hook
- Sequence 4 - Sequence 1 to Hook and Slide, Fireman to Back Hook
- Carousel Spin
- Hook and Carousel Sequences
- Swoopy Doo
- Fan Kick
- Fan Kick to Back Bend (no bendiness needed!)
- Sequence 5 - Fan Kick to Back Bend to Log Roll
- Sequence 6 - Front Hook to Fan Kick to Back Bend
- Pole Seat
- Twisted Pole Seat
- Layout
- Scissor Layout
- Fan Kick to Seat
- Side Spin
- Chair Spin
- Sequence: Carousel to Chair Spin
- Magical Chair Spin
- Crucifix
- Twisted Crucifix
- Climb
- Sunwheel Spin
- Magical Sunwheel Sequence
- Arrow Spin
- Mermaid Spin
Longer Sequences:
- Sequence 1: Step Around to Hook, dip to Hook, Cup Grip Pirouette, Side Steps, Front Hook to Squat and Turn
- Sequence 2: Magic Sunwheel to Shoulder Roll, Headstand, Swoopy Doo, Knee Spin
Sexy Basics and Dance:
Dance/Low Flow Tutorials - This is where you can learn stripper style, russian hard style, floorwork, twerk and routines. Once you've done a good chunk of beginners this opens the door to both beginners and all level content on the dance section. Tricks like your climb, seats, inverts, hello boys and cross knee are less important at this point.
Back to Basics Course
This course is designed to help you feel like a real pole dancer. Now we've learnt our foundational skills we are going to refine and elevate them. Being able to put things together, make them look good and put some soul into our movement are ALL things we can learn.
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