Category: Warm-up, Strength, and Conditioning Routines

WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your pole too!…

WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing this includes those who work…

WARM UP – Length 15:00 – Items needed: Chair or Door jam. Pole (optional) This warm up is perfect for when you’re ready to work on…

WARM UP – Length 6:00 – Items needed: None This warm up was designed to quickly get your blood pumping and muscle ready for pole dance.…

WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscle ready for…

STRENGTH BUILDING – Length 9:00 – Items needed: Bodyweight This strength building routine is perfect for new dancers and great for those who have been…

STRENGTH BUILDING – Length 22:00 – Items needed: Fit ball, wall or chair. This is a core focused routine suitable for all levels. If you’re struggling…

STRENGTH BUILDING – Length 13:00 – Items needed: Pole This strength building routine was created for new pole dancers to build strength in your whole body…

STRENGTH BUILDING – Length 15:00 – Items needed: Pole This is a strength building routine for the whole body and it’s suitable for all levels, however,…

STRENGTH BUILDING – Length 25:00 – Items needed: Pole This 80’s inspired routine will focus on cardio/aerobics and legs so grab your leg warmers and let’s…

STRENGTH BUILDING – Length 15:00 – Items needed: Resistance bands This strength building routine will focus on your shoulders aiding in injury prevention and faster progression…

STRENGTH BUILDING – Length 17:00 – Items needed: None This strength building routine will focus on your lower body aiding in injury prevention and will help…

STRENGTH BUILDING – Length 20:00 – Items needed: None This strength building routine will focus on strengthening your core aiding in injury prevention and faster progression…

STRENGTH BUILDING – Length 13:00 – Items needed: None This routine will help you improve your tick tocks, strengthen your hip flexors which is great helping…

STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole strength tutorials.…

STRENGTH BUILDING – Length 13:00 – Items needed: Pole In this routine is part of my 30 day shoulder mount program, but it can be used…

STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm up or as a complete lower body training…

STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of “stands: Handstand, Forearm stand, Elbow and headstand.…

STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility which can often…

FLEXIBILITY and STRENGTH BUILDING – Length 25:00 – Items needed: I’ve designed this workout to improve your shoulder mobility and by doing so you’ll be building…

FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina, Bridges and…

STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts, and straddle poses, this routine can make a huge different.…

STRENGTH BUILDING – Length 20:00 – Items needed: This routine is designed to strengthen your shoulders and abdominals. You’ll also stretch the muscles you’ve used at…

STRENGTH BUILDING – Length 20:00 – Items needed: This routine includes conditioning for the small muscle groups, strength work for the larger muscles and flexibility training…

STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in the lower…

STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I’ve combined sexy floor work into a challenging workout. It’s designed strengthen the muscles…

STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique there is…

FLEXIBILITY – Length 30:00 – Items needed: This active splits routine will help improve your Front splits and Active front splits for moves like Extended butterfly,…

FLEXIBILITY – Length 25:00 – Items needed: This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to help you…

FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to…

FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to…

FLEXIBILITY – Length 18:00 – Items needed: This routine was designed to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors.…

STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set, here’s how to do…

STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips and abdominals.…

STRENGTH BUILDING – Length 12:00 – Items needed: None This is a full body Holiday workout! I wanted to give everyone a quick, no equipment, workout…

STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video, demonstrating different options that can be used for Shoulder mounts. It…

MASSAGE – Length 24:00 – Items needed: Pole I hope you’ll find this routine relaxing and helpful for recovery. Here are a few tips to…

MEDITATION – Length 10:00 – Items needed: None The mediation begins at minute 2:00 and you may use this at the beginning, end of a…