Category: Strength and Conditioning

Before you work on anything else let’s learn more about your scapula. You can do this exercise anytime of day! Keep in mind it’s not…

When you’re arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight. When you’re…

Here are some drill for your scapula that also make for a wonderful warm up. If you’re having a difficult time not moving the whole…

This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side, work heavily in pole so…

If you’re struggling with your grip, this is a wonderful exercise to help train to improve grip control. Follow this exercise with a forearm flexor…

A common pole related forearm injury involving these muscles is called Golfers elbow. Working on wrist pronation (rotating the forearm to palm down) can help…

A common pole related forearm injury involving these muscles is Tennis elbow (epicondylitis). Working on wrist Supination (rotating the forearm to palm up) can help…

Here’s another great forearm strengthening exercise. This is the muscle responsible for radial deviation which is the movement of the hand sideways in the direction…

Don’t worry if it feels like your barely moving during this exercise. For most people this motion will be very small. Keep it slow and…

For this wrist exercise I’ll demonstrate beginner to advanced options. These muscles are small so listen to your body and pick the right option that…

Mobility keeps your wrists happy. Something to note, is that flexibility isn’t the same as mobility. Think of mobility as having strength within your flexibility…

For this exercise you’ll need a tennis ball, lacrosse, racquetball or even a large sock rolled up will work. Suggested sets and reps 1 –…

Once you’ve become familiar with all of the previous hand, wrist and forearm exercises, you can combine them into one routine like this one! For…

This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for pole tricks like Crucifix, Climbs…

You’ll love how this exercise targets your whole body. I’ll teach you the proper skills needed to use this as a strength building exercise. You’ll…

This is a great way to improve your external hip rotations, but it’s important to stay within your range of motion for this exercise. Never…

Today you’ll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch sides so…

There are all kinds of variations for foot and leg positions in a squat and each one targets slightly different muscle groups. You’ll learn a…

My oh, my, these are tough! If you’re new to exercise start with the beginner option. If you have or have had knee troubles in…

I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right muscle groups,. Understand this will…

I love using this exercise to strengthen the obliques. Bonus, it’s also perfect for working on balance and the knee pit grip. Suggested sets and…

These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key for this line improving workout!…

You’ll be using the Side pole hold for this exercise making this an effective way to train for Inverts and Shoulder mounts. You’ll see several…

This exercise may not suitable for everyone. I’ll offer you a few tips if you’re new to exercise or if you have poor external shoulder…

I know this exercise might look easy but if you’re actively pulling, engaging the right muscles, it’s very effective and great for building a strong…

Here is an exercise that’s awesome to work on for the rear shoulders. While working on these keep the top of the shoulders away from…

This is an other great bicep curl variation, remember to keep the elbows up to target the right muscle groups! Suggested sets and reps 8-15…

I love using these as a warm up be for I pole dance, I hope you like them too. Be sure you’re not bending at…

Today I’ll share with you a few variations for this exercise. Before starting this exercise please do the shoulder mobility test. It’s presented first. It’s…

This and the internal shoulder rotation are both exercises I think everyone should do. You’ll be strengthening the rotator cuff which could help prevent injuries,…

As mentioned in the previous tutorial. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. You’ll want…

Today I’ll teach you a unique exercise that works the chest and shoulder because of the angle that is used. Suggested sets and reps 8-15…

I’ll teach you how to utilize your pole, a chair or any other sturdy knee height object to strengthen your shoulders. Working on these will…

I truly love this exercise. It’s deceptively challenging when done correctly. I’ll have you start by finding your neutral pelvis which is key for seeing…

I think you’ll find this exercise makes for a great addition to any warm up. Remember not to bend the elbows, the motion is coming…

If you want to start working towards Elbow stands, Handstands or tricks like Ayesha these can help you understand the movement you’ll use to push…

In this video I’ll introduce you to a wonderful exercise to strengthen your core and shoulders. Dolphin push ups are helpful when training for Elbow…

This is your first step towards working on Handstands! If you have a fear of your arms not being able to hold you, give the…

Even though I point out this exercise is great for post-partum, it’s really something everyone should be doing. I’ll teach you a few variations to…

For this exercise I want you to focus on hinging at the hips. Don’t bend at the waist as this will cause straining at the…

I’ll teach you a few options for arm placement and you’ll start by sitting on the floor. You can stay on the floor for as…

First understand the term Hollow body is a position. The exercises you’ll see in this lesson will help you find and create muscle memory for…

In this exercise you’re moving the leg, but to get the most out of this your hips need to stay still. Don’t twist the hips…

Here’s a great exercise to help you prepare your deep core muscles for all moves that require the legs to be lifted high above the…

These are very challenging! Don’t be surprised if you can’t lift the legs off the floor very far, if at all, this is normal and…

When working with this exercise, your pelvis position is important so pay close attention to my cues! Just like in the previous tutorial, it’s normal…

To really feel this exercise, you’ll need to focus on holding neutral pelvis (this can be slightly different for everyone) and don’t twist your hip…

I’ll provide you with a few variations to work with. Unlike the previous exercise the Spinal contraction, in this exercise you do squeeze the butt.…

I love this one and I want you to get the most out of this exercise. So, don’t round your lower back but rather think…

Clamshell are awesome for strengthening the muscles that aid in active flexibility. You’ll need this for tricks like Chopstix or inverted splits and straddles. I…

I’m not a huge fan of training with Burpees but they were very big a while back so I thought breaking them down might help…

I don’t know of any dancer who doesn’t want to develop a nice foot line. This video will break down how to point the foot…

This exercise will help you strengthening the external hip muscles which will help improve middle splits, and moves that require split flexibility while inverted. Suggested…

Just like in the previous tutorial a strong internal hip rotation will help with moves like plank, cross ankle release, your squeezing leg muscles. Suggested…

Here’s nice exercise to strength your hands. Remember keep your fingers spread wide and place even pressure throughout the movement. Choose whichever variation allows for…

These are a wonderful warm up and will help improve your ankle mobility! Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times per week.…

For this exercise I’ll provide 2 options for positioning the body, choose whichever feel most comfortable. Suggested sets and reps 10-15 Reps 1-3 Sets. 3…

This exercise is similar to the Foot push, however, the leg should be straight not bend like in the foot push. Suggested sets and reps…

If you don’t have a pole, use a wall, chair or anything stable. Increase the intensity by doing these on the edge of the stairs…

This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent you will…

This exercise is also known as Foot/Ankle inversion! Feel free to tie the band onto your pole or close it in a door, if holding…

Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps 10-15 Reps 1-3 Sets. 3 times…

This exercise can take some practice, but it’s a good one if you have flat feet! Avoid curling the toes under for this one, that’s…

Treat your feet to this exercise, it’s a nice one. Feel free to do these real slow, Suggested sets and reps 10-15 Reps 1-3 Sets.…