Flexibility
For more flexibility classes - CLICK HERE. Only the most important and key classes are here, the rest can be found at the link or by going to patreon and finding the flexibility tag on Practical Pole.
Stretching for Splits:
- Stretching for Splits - introduction and theory
- Stretching for Splits - gentle yin inspired fascia release
- Stretching for Splits - box/middle splits
- Stretching for Splits - classic front splits class
- Stretching for Splits - active box splits
- Stretching for Splits - internal and external mobility exercises
- Stretching for Straddle/Pancake - will help improve straddle inverts/shoulder mounts and other straddley tricks.
Back Bending:
- Back Bending - introduction and theory
- Stretching for Back Bends - upper back and shoulders
- Intro to Needlescale - useful for all kinds of pole tricks! no flexibility needed.
Misc Stretching:
- Nerve Flossing 101 - how your nerves and nervous system affect your flexibility.
- Short vs. Tight vs. Stiff Muscles - there is a difference! it changes how you train.
- Stretching for Pointy Toes and Straight Legs
- Stretching for Ballerina - a bit of everything to get you closer to that ballerina spin!
- Flexibility for Hypermobility - also good for non hypermobile students as we cover the safest and most effective ways to train flexibility.
- How to use a foam roller
- Happy Feet - for those of us who wear heels or whom have feet
- Stress Relief Stretch - the importance of the nervous system on flexibility training
- Loretta's Polerinas Pointy Toes Special - Loretta has a lifetime of dance experience and is here to help you improve your point!
Conditioning
For more conditioning - CLICK HERE. Only the most important and key classes are here, the rest can be found at the link or by going to patreon and finding the flexibility tag on Practical Pole.
- Sexy Flexi - floor based conditioning
- 13 Minute Abs
- 7 Minutes in Heaven - push and core strength
- Pole Conditioning - lots of arms and core, you'll need a pole!
- Grip Strength - on the pole
- Grip Strength - no pole needed, just items you can find in your house
- Hip Flexors - lorettas polerinas
- Ankles - great for heel wearers and those wanting to improve their toe point
- Heel Conditioning - put your heels on and strengthen your legs
- Conditioning for Ayesha
- Conditioning for Shoulder Mounts
- Conditioning for Inverts
- Conditioning for Ballerina
- Conditioning for Straight Legs and Pointy Toes
- Conditioning for Twisted Grip (advanced class)
Super Shoulders Course
Feel like your shoulders keep getting injured? Don't know how to engage them or can't get them in to the positions you'd like? This course will assess your shoulder mobility and show you how to improve mobility plus strength. It also explains exactly how your shoulders work in a variety of tricks and what might be holding you back! You'll need an exercise band but nothing else.
- Assessment
- Week 1 - Introduction and basics
- Week 2 - Flexion
- Week 3 - Internal Rotation
- Week 4 - Extension and External Rotation
Struggling to do the entire course? Here's a quick easy shoulder prehab you can throw in to your warm up.
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