Hi! How you train will depend on your goals. I can provide an in-depth answer if you’d like. Just let me know what your goals are.

I like to lift weights the same day I pole dance to allow my body full rest days.

If you’d like to follow something without needing to plan yourself. Check out all of my 30 day programs or VIP plans, the plans are week long. All programs include strength work, flexibility, muscle release, lots of tips, other tricks to know and work on to reach your goal and rest days. Even if you lead know how to Invert for example, using the Invert program is a great way to get a wonderful pole session in at home.

30 day programs.

No Pole Program
30 Day take off program
Beg 1-3
Inter 1-3
Adv 1-3
30 day Heels
30 day Flow
30 day Flexy
30 day Invert
30 day Caterpillar
30 day Ayesha
30 day Shoulder mount

VIP. Plans
Body waves
Feet
Gemini/Outside leg hangs
Save your shoulders
Attitudes/Pinwheels
Core Strength
Ballerina
Hip/thigh holds
Elbow stands
Superman