Day 20 Flow
Today is a full rest day and time to rejuvenate.
Author: Veena
Day 19 Flow
Today you’ll focus on the Beginner sexy routine. Please run though it 3 times. First start this session with the Flowmotion routine as the warm…
Day 18 Flow
Today is an active rest day. I’ll have you work on flow drills 1 and 4. I know I’ve talked about focusing on your breathing.…
Day 17 Flow
Today the Sexy legs and abs routine will be your warm up. Then you’ll work combos 8-12 performing 3 sets using each side. Beginner 8…
Day 16 Flow
Today is an active rest day so run through the drills in the Veena’s Tips lesson. Remember to drink water and avoid sitting for too…
Day 15 Flow
Today you’ll run through the beginner routine twice. If you’re feel nice and warm, finish with the Middle splits routine!
Day 14 Flow
Today is a long day, feel free to modify anything you like. Warm up first then run through the Flow drill 3 only once, before…
Day 12 Flow
Begin today with the Performance ready warm up. Move on to Flow drill 2, focusing on breath and movement, performing up to 2 sets. When…
Day 10 Flow
Today we work on the Beginner sexy routine again. Begin with the Express warm up before working on the Flow drill 4 and then move…
Day 9 Flow
Today we work on Flow Drill #1. This drill will act as your warm up too! When working on the drill always start without heels…
Day 8 Flow
Today is a rejuvenation day. Feel free to do some MRT (muscle release techniques) also known as foam rolling. You will find these tutorials among…
Day 7 Flow
Today begin with the Express warm up, then you’ll move on to combo practice performing lesson 4-8 for 2 sets on each side. This can…
Day 5 Flow
Today we focus on movement, there is no pole work. Please take time to watch the entire Veena’s Tips For Flow and Movement lesson. Then…
Day 4 Flow
Today is a quick day! I do have one main task for you to focus on. Focus on breathing during this Sexy legs and abs…
Day 3 Flow
Today we begin working on combos. Understand that if these combos are not challenging enough, you can choose something else from my routines section. The…
Day 1 Flow
Welcome to your first day! Today I want you to focus on breath while moving through the flowmotion routine. Please do your best to record…
Getting Started Flow Program (FREE)
In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips for using the program. You…
Flow drill 4 STATIC pole (LIVE LESSON)
ROUTINE length 2:00 This drill is all about floor work making it a great option for working on flow if you don’t have access to…
Flow drill 3 STATIC pole (LIVE LESSON)
ROUTINE length 2:40 This routine is all about body waves and more body waves, you’ll also work on transitioning from standing and going to the…
Flow drill 2 STATIC pole (LIVE LESSON)
ROUTINE length 1:00 one direction 2:00 if you go both directions. This drill will focus on turns and transitioning from standing to the floor and…
Flow drill 1 STATIC pole (LIVE LESSON)
ROUTINE length 6:00 This routine was developed for my 30 day flow program, but it can be used on its own as well. This routine…
Veena’s Tips For Flow And Movement (LIVE LESSON) (FREE)
In this video I’ll cover using your breath, to connect to your movement and flow. At the end of this video I’ll demonstrate a few…
Day 30 Invert
I hope you’re feeling stronger and more confident in your skills. As you’ve now reached the end of this program there are two things I…
Day 29 Invert
Today is a full rest day. If for some reason you haven’t already watched my Tips For inverts and Tips for controlled inverts take a…
Day 28 Invert
Today you’ll work on the Shoulders and abs routine before moving on to invert practice. During your practice today, focus on timing and working on…
Day 27 Invert
Today is an active rest day. You’ll be training the smaller muscle groups of the hands and feet. Perform 2 sets of 15 reps for…
Day 26 Invert
Today you’ll be focusing on the abdominals and I’ve added some fun with spins for you to try. Start today with the Sexy legs and…
Day 25 Invert
Today’s focus is on chest and back. Don’t work on your invert in this session. However, if time allows finish with the Back mobility routine.…
Day 24 Invert
The next few days will be busy so I want you to make sure and be fully rested. Take some time today to have a…
Day 23 Invert
Today you’ll focus on the invert. You’ll warm up with the Lower body routine and then move on to invert practice. Spend your time today…
Day 22 Invert
Today is a full rest day. Treat your body with some TLC and enjoy your day. Here are some healthy snack ideas:
Day 21 Invert
Today is an active rest day. I’ve listed all of the foam roller videos in this session. You could also try the Pole massage routine…
Day 20 Invert
Today you’ll be targeting your chest and back. If time allows, use the Back mobility routine at the end of your session. Perform two sets…
Day 19 Invert
Today is a full rest day. Try some foam rolling and treat yourself to a hot bath. Watch the lesson Tips For Controlled Inverts. Have…
Day 18 Invert
Today is all about the invert, whoot! I’m also gonna have you focus on lines paying special attention to your feet. Perform two sets each…
Day 17 Invert
Today you’ll focus on the core. Begin with the Hard core warm up then perform 2 sets of each pole trick. If you can’t do…
Day 16 Invert
Today is a rest day. Feel free to foam roll or try the pole massage routine if you like.
Day 15 Invert
Today is the first day you’ll attempt the invert from standing!! Please keep in mind that not everyone will be ready for this step at…
Day 14 Invert
Today is an active rest day. You’ll be working on a few fun transitions and then you can relax with some (muscle release) foam rolling…
Day 13 Invert
As I mentioned previously, a strong upper back is very important in developing solid inverts. Today you’ll focus on that. Starting with the Chest and…
Day 12 Invert
Today is a rest day. Try taking a nice walk or maybe treat yourself to a full body massage or some foam roller work. Drink…
Day 11 Invert
Today you’ll focus on the core again. Start with the Hard core warm up. If you’d like finish this session with any of the flexibility…
Day 10 Invert
Today is a full rest day. Drink water and don’t forget to get up and move around a bit.
Day 9 Invert
A strong back is necessary for safely inverting and preventing injury and your back is part of your core! Though most people only think about…
Day 8 Invert
Today is an active rest day. You’ll be focusing on smaller muscle groups again and work on pointing the feet. Remember, you want nice extended…
Day 7 Invert
Today you’ll focus on core again. Remember you’re only working the inverts from the floor, this will allow you to focus on leg placement and…
Day 6 Invert
Today is an active rest day. You’ll still be working the smaller muscle groups of the hands and feet for this session. Do 1 set…
Day 5 Invert
Today you’ll be focusing on strengthening your back. No warm up is needed for today as the exercises will be your warm up. Perform 2…
Day 4 Invert
Today is a rest day. Remember don’t sit around for too long, get up and move around whenever you can.
Day 3 Invert
Today you’ll focus on core work. Start this session with the Hard core warm up. Perform 1 set of each exercise doing 15 reps for…
Day 2 Invert
Today is a rest day but it’s an active rest day this means you’ll be conditioning some smaller muscle groups during this session. What you’re…
Day 1 Invert
Start today with a warm up and then you’ll begin training the scapula! But first warm up using the Performance ready warm up. Perform one…
Getting Started Invert Program
Welcome to my Invert program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
Veena’s Tips For Inverts (LIVE LESSON)
In this video I’ll provide tips and exercises to help you with your inverts. If you’ve never inverted or are just starting out, this video…
Day 30 Caterpillar
With a few tips you can make today’s Caterpillar as successful as possible. There’s never any level you need to reach in order to benefit…
Day 29 Caterpillar
Today is a full rest day. Take some time today to think about how far you’ve come and remember that any bit of progress means…
Day 28 Caterpillar
Today is an active rest day so you’ll be playing around with transitions and floorwork. You’re getting so close to the last day. Are you…
Day 27 Caterpillar
Today you’re going to be focusing on shoulders and abs. Begin with the Shoulders and abs routine, then move on to Caterpillar practice. Attempt 5…
Day 26 Caterpillar
Today is a full rest day. I want you to check your progress and see if you’ve been increasing your reps. Look back at any…
Day 25 Caterpillar
Today you’ll be working on lower body again. The Lower body routine will warm up your muscles and help you focus on improving leg lines.…
Day 24 Caterpillar
Today you’ll start with the Chest and back strength training. Then you’ll work on the Caterpillar again giving it 4-10 tries, on both sides if…
Day 23 Caterpillar
Today you’ll be playing with transitions and floorwork. Perform 1 set and aim for 10 reps of each. If you don’t want to use repetitions…
Day 22 Caterpillar
Today you’ll be training your lower body. Remember lower body strength is very important for the Caterpillar. Begin this session with the Lower body strength…
Combo Half Backspin To Barrel Roll
POLE – INTERMEDIATE – COMBO: I suggest learning the Crucifix to Back spin first and make sure you have a solid understanding of the Barrel…
Day 21 Caterpillar
Today is a full rest day. We’ve been training hard so give your body the rest it need to recover and grow.
Day 20 Caterpillar
Today is all about pole work again you’ll be warming up with Pole climbs. If it’s cold outside or in your pole space do this…
Spinning Pole Crucifix To Side Sit Combo
POLE – INTERMEDIATE – COMBO: This is a nice long combo that uses several basic moves. Please refer to the related lessons or click the…
Day 19 Caterpillar
Today is a full rest day, don’t do any other training. Did you know that sitting for extended periods of time can make you feel…
Day 18 Caterpillar
Today’s focus is the lower body. Did you know strong hamstrings and calfs will improve your caterpillar dramatically? Weakness in these muscle groups can cause…
Day 17 Caterpillar
Today you’ll be training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest and recover from…
Day 16 Caterpillar
Today you’ll focus on shoulders and abs again. Before you start this session watch my Veena’s tips for Caterpillar if you’d like a refresher. Begin…
Beginner Sexy Pole Dance Routine STATIC
ROUTINE length 2:30 Unlike the majority of my routines, this one done in realtime and with voice cues only. This is a sexy, smooth routine…
Combo Crucifix To Back Spin
POLE – ADVANCED INTERMEDIATE: The first half of this tutorial using the prep for flag position is suitable for all levels if you can do…
Day 14 Caterpillar
Today you’ll focus again on core and balance, and. you’ll be warming up with the Sexy legs and abs routine. Don’t stress if you’re not…
Day 13 Caterpillar
Today you’ll be focusing on your smaller muscles of the hands and forearms. Because of course strong hands help you control your grip and movement…
Day 12 Caterpillar
Today you’ll be focusing on pole work again! Here are your sets and reps along with direct links to the related tutorials used today. Up…
Combo Side Sit To Back Bend
POLE – INTERMEDIATE: A strong beginning student could work on this as well as this is a combo using the Side sit and Back bend.
Closed Back Hook Spin
POLE – INTERMEDIATE: A strong beginning student with a good concept of proper shoulder engagement and a solid Back hook can work on this as…
Day 11 Caterpillar
This is a full rest day. If you want to do something, you can foam roll but you worked hard yesterday so it’s totally fine…
Day 10 Caterpillar
Today you’ll focus on training your shoulders and you’ll work on balance! You’ll also be trying the Caterpillar for the first time! Remember, I want…
Day 9 Caterpillar
Today is a rest day. Feel free to do a bit of foam rolling to loosen up any tight muscles and follow with some very…
Day 8 Caterpillar
Today you’ll be training the muscles of your hands and forearms. Perform 2 sets and 10 reps for all exercises. Then move on to 1…
Day 7 Caterpillar
Today you’ll be focusing on core beginning with the Hard core warm up. Perform two sets of each exercise. Here are direct links and your…
Day 5 Caterpillar
Today you’ll be focusing on pole work. Here are your sets and reps along with direct links to all tutorials use in the related lessons.…
Day 4 Caterpillar
Today is a full rest day. Be sure to rest, but don’t sit for too long or you may feel stiff.
Day 3 Caterpillar
Today you’ll be focusing on your shoulders. Perform 2 sets 10 reps for each exercise. Feel free to use your own stretches if you like…
Day 2 Caterpillar
Active rest day. Feel free do do something gentle like hula hooping, walking or light yoga.
Day 1 Caterpillar
You’ll begin today with some scapula training and move on to elbow stands (or elbow stand attempts) and pole work. You’ll be perfecting the pole…
Getting Started Caterpillar Program
Welcome to my Caterpillar program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips…
Veena’s Tips for Caterpillar (LIVE LESSON)
I feel my Caterpillar and Caterpillar climb tutorials are excellent but I try to accommodate as many learning styles as possible so this video might be…
Knee Balance
Once you understand the forward top sit transition this is a fun pose to add into a routine.
Advanced Hat Routine
INTERMEDIATE/ADVANCED – DANCE ROUTINE: See related lessons below the main player for a full breakdown of the tricks used in this routine. Follow along and…
Beginner Showgirl Routine
BEGINNER: This fun routine will focus on classic style movement including those hard to remember arms. Follow along with me and don’t forget to smile…
Beginner Hat Routine
BEGINNER/INTERMEDIATE: This is a dance routine. See related lessons below the main player for a full breakdown of the tricks used in this routine. I’ve…
Forward Plank To Shoulders
ADVANCED: This is a fun and challenging advanced transition onto the shoulders. You’ll learn two exits as well. Always use a spotter and a mat…
Top Hip Split
This is an advanced Top chair move. You’ll find variations for hand placement as well as options for no split.
Chair Twerkout
WORKOUT ROUTINE: The title says it all! Put on something cheeky, and join me in bouncing your way through this 17 minute routine. The routine…
Threaded Legs
MIDDLE HAMMOCK – AERIAL: This pose can be a great way to relive back pain. You might feel some pinch around the legs as the…
Hammock Inverted Pike
MIDDLE HAMMOCK – AERIAL: This is a fun pose and a great stretch for the backside of the body.
Hammock Core And Legs Routine
LOW HAMMOCK: Enjoy this 30 minute strengthening and lengthening routine with a focus on the core and legs.
Hammock Scorpio
MIDDLE HAMMOCK – AERIAL: In this lesson I’ll cover a few options for moving into this pose. Keep in mind that the closed variation with…
Quick Hip And Glutes Routine
STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips and abdominals.…
Lower Body Blast Routine
MIDDLE HAMMOCK: Enjoy this 30 minute strengthening and lengthening routine for the lower body.
Tuck To Hip Hang
MIDDLE HAMMOCK – TRANSITION: From grounded to aerial. A strong solid grip with the hands is needed. Proper conditioning for the hands and forearms should…
Tuck In Tuck Out
MIDDLE HAMMOCK – TRANSITION: From grounded to aerial and back. A strong Tuck hip hang and tuck exit is needed before moving on to this.…
Side Roll
MIDDLE HAMMOCK – AERIAL: This can be used as an interesting move on its own or as a transition into other poses. Always us a…
Seated Invert
MIDDLE HAMMOCK – AERIAL: In this lesson I’ll cover how to roll back into an inverted position with the fabric around the hips. We’ll use…
Hammock Knee Hang
MIDDLE HAMMOCK – GROUNDED OR AERAIL: In this lesson I’ll cover a few options for working on knee hangs off the fabric, including ways to…
Hip Hang Exit
MIDDLE HAMMOCK – AERIAL: This lesson will demonstrate an option for exiting the fabric. Hand strength is important here so be sure to work on…
Hammock Side Superman
MIDDLE HAMMOCK – AERIAL: In this lesson I’ll demonstrate a pose that is a variation of the superman. You could also think of this as…
Standing In Hammock
MIDDLE HAMMOCK – AERIAL: This lesson will demonstrate a few ways to stand in the hammock. Stay with whichever variation feels most secure. This is…
Getting To Know You Routine
The sixteen minute routine will help you become more familiar with the fabric. We’ll start with a warm up and finish with a few stretches.
Seated Invert Prep
MIDDLE HAMMOCK – AERIAL: This lesson is perfect for those who have never experienced an inversion. This video will help you build up the muscle…
Leg Behind Grounded
MIDDLE HAMMOCK – GROUNDED: This lesson will demonstrate several ways to place the leg and foot into the hammock when grounded. NOTE: I’m using middle…
Hammock Superman
MIDDLE HAMMOCK – AERIAL: I’ll cover several options using both open and closed hammock. This lesson will focus on strengthening the muscles along the back…
Forward Sit
MIDDLE HAMMOCK – AERIAL: This lesson will cover another option for getting into the fabric while standing forward or in front of the hammock. You…
Tips for Injury Care And Prevention (FREE)
This was a Periscope broadcast. I hope you all find it helpful.
Back Sit
MIDDLE HAMMOCK – AERIAL: This lesson will cover how to get into the fabric and provide for improving balance. You’ll see examples using both open…
Forward Hip Hang
MIDDLE HAMMOCK: Are you ready to get your feet off the ground? This pose can be used for dance, transition, yoga and as a trick…
Hammock Points Of Contact
This lesson will give you a visual of the most common points of contact. This is middle hammock, but the same points of contact apply…
Terms And Points Of Contact
In this video you’ll learn basic terms for the hammock lessons and I’ll talk a bit about the most common points of contact. Remember always…
Getting Started Hammock (FREE)
Welcome to my hammock tutorials. This video will provide helpful tips and information on using these. I will be using a double point hammock for…
Tips for Controlled Inverts (LIVE LESSON)
In this video I’ll provide tips for performing inverts with controlled momentum. You might also like my Ultimate guide to inverts to learn even more…
Tips LIVE periscope for Flow And Movement (LIVE LESSON) (FREE)
Taken from a Periscope broadcast on flow and movement. I’ve address 5 aspects to focus on when learning how to incorporate flow and movement into…
Packing Your Performance Bag (FREE)
This is a video recording from a Periscope broadcast. I’ll give you some tips and show you what I pack in my gig bag. If…
Tips For Cold Weather (LIVE LESSON) (FREE)
Sharing from a Periscope broadcast. I cover tips for beginning a workout when you’ve been sitting around and feeling cold.
Performance Ready Warm Up
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…
Pole Side Exit
POLE – INTERMEDEATE: A strong beginner could also work on this, just keep in mind you must be able to hold your body weight in…
Combo Pole Sit, Scorpio, Side Sit, Thigh Rest
POLE – ADVANCED – COMBO: This is a great example of why fundamentals are important to learn and how they can be made challenging. Please…
Combo Pole Sit To Scorpio
POLE – INTERMEDIATE – COMBO: Before working on this combo you should be able to hold your own body weight for more than a second!…
Combo Plank Spin
POLE – BEGINNER – COMBO: I hope you enjoy this combo. Please refer to the related tutorials below the main player for in-depth lessons on…
Tick Tock Invert
POLE – ADVANCED: This move is for an advanced student or a strong intermediate student because it requires strong hands and some fast legs! Please…
Sequence Advanced Dismount To Floor Work
This is a more advanced exit from off the chair that flows into floorwork. You may want to wear a knee pad if the chair…
Chair Spinning
BEGINNER: This is such a fun trick! I’ll show you two of my favorite spins, but feel free to give it your own twist.
Sit Down Stand Up
This sequence will focus on creating interest while sitting down and coming back up to standing.
Spinning Pole Side Sit To Thigh Rest
POLE – INTERMEDIATE – COMBO: I almost labeled this as advanced because of the strength needed to pull up into V thigh rest. Be sure…
Spinning Pole Elbow Grip To Side Sit
POLE – INTERMEDIATE – COMBO: A strong beginner who has a solid pole hold could work on this as well. Be sure to check out…
Combo Stargazer To Elbow Grip Exit
POLE – ADVANCED – COMBO: I hope you enjoy this fun combo. You’ll find direct links for all related tutorials listed below. Stargazer Gemini Inverted…
Stargazer
This video is not a combo, but a style of tutorial I used to do called a Quick lesson. If you’d like to see the…
Spin Down Sneaky V
POLE – ADVANCED: You’ll first learn how to do the spin down, then I’ll add in the Sneaky V. P Please refer to the related…
Sneaky V
POLE – ELITE: I’ll demonstrate a few methods of entry and exits for this common trick which I’ve listed as Elite, not because it requires…
Sneaky V Floorwork
COMBO – INTERMEDIATE/ADVANCED This combo is suitable for a high level intermediate or advance level dancer. You’ll learn the positioning along with my favorite entry…
Sequence Squat Turn To Split
In this sequence I’ll be demonstrating toe drags, cross steps and we’ll look at a squat turn.
Spinning Pole Shoulder Mount
SPINNING POLE – ADVANCED: This is also an old video, you’ll learn even more about Shoulder mounts on spin in my most recent Shoulder mount…
Combo Extended Butterfly Back Hook To Invert
POLE – ADVANCED: Flexibility is needed for this one, so I’ve labeled it as Advanced! This one has all kinds of goodness in it starting…
Spinning Pole Elbow Grip
POLE – INTERMEDIATE: A strong beginner who has a solid pole hold could work on this as well. Any level can begin conditioning the elbow…
Combo Pole Sit Spin Out
POLE – BEGINNER: This is a great way to add interest to your Pole sit. This combo is done on static pole and you’ll enter…
Remi Layback
Enjoy this Quick tutorial for Remi layback. Please understand you should not be experiencing knee pain while working on this trick. Also if you have…
Foot To Head ADVANCED
Back bending stretch: This is an advanced stretch that I have found helpful in working on reaching my foot to head. This is also great…
Sequence Lower body 1
This little sequence will focus on the lower body while sitting using flirty legs.
Lying Chair Split
This is one of my signature chair moves and I’m going to share my secrets with you. You’ll learn how to gracefully enter and exit…
Layback Shoulder Roll
This one requires a great deal of flexibility and skill. You must be able to perform a shoulder roll. I’ll break down how to put…
Chair Layback
This lesson will provide tips to make this move easier and it will help you prepare for more advanced transitions.
Forward Top Plank Leg Waves
This lesson will provide important tips to help you find balance when working with leg waves. I’ll also demonstrate an optional upper body movement to…
Forward Top Sit
This lesson will breakdown important tips for successfully transitioning on and off the top back of a chair. Always use a spotter and mat.
Forward Top Plank
This lesson will provide important tips to help you find balance and control for this trick.
Sequence Lunge Combo
This is a chair dance sequence that will use a lunge across the chair and side plank.
Reverse V Sit
This lesson will provide tips and helpful placement options including entries and exits from this pose.
Getting Started Chair (Free)
This video will explain how to use the chair dance lessons. Always check for related tutorials below. Related lessons/tutorials are either a group of helpful…
Workout Full Body Super Set
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…
Combo Back Hook V to Drop Split
POLE – ELITE – STATIC COMBO: This combo option came to me when I was created the Low v lesson! Please refer to the related…
Floorwork Elbow And Forearm Flip Over
This lesson will address the issue of falling or how to flip over while in elbow or forearm stand. We’ll cover a few options, including…
The Stands Routine
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.…
Spinning Pole Forward Side Sit Combo
SPINNING POLE – INTERMEDIATE: This combo may be possible for a strong beginner but is better suited for Intermediate level because upper body strength is…
Descending Scissor
STRENGTH – BEGINNER: This is a great way to build strength in the upper body and legs, helping prepare your body for inverts and more.…
Jallegra
POLE – ELITE: You will need a solid front split, allegra, split hip hold (jade) and very open hips like the turn out of a…
Spinning Pole Descending Combo
SPINNING POLE – INTERMEDIATE: This is a combo for a strong intermediate dancer because of the necessary grip and strength needed. Please refer to the…
The Shuffle
POLE – ELITE – COMBO: Please refer to the related lessons for a list of things to know and things to work on in order…
Combos Suicide Back Hook
POLE – ADVANCED – COMBO: In this video there are three variations: V out, Scorpio and Superman. I’m using technique for static pole, not spinning.…
Shoulder Stall
POLE – ADVANCED: Please refer to the related lessons below the main player for in-depth lessons that will help you achieve this trick if you…
Floor Shoulder Mount combo
COMBO – INTERMEDIATE This is a great way to practice your shoulder stand pike and to condition for full shoulder mounts. This lesson has several…
Static Spin Reverse Grab To Barrel Roll
POLE – ADVANCED – COMBO: This combo is more suited for someone who has passed advanced level 3 a higher level is recommended because of…
Spinning Pole Split Spin Combo
SPINNING POLE – INTERMEDIATE: This is trick is best suited for a flexible intermediate dancer. Check out the related lessons for helpful stretches, strength and…
Combo Standing Russian Split
POLE – ADVANCED – COMBO: You will need a solid front split. This combo is a nice way to help prepare for the variation on…
Day 30
Congratulations you made it! Today is a flexiblity to gain day! you’ll be doing flexibility training for middle splits. Warm up with the Sexy legs…
Day 29
Stretch to maintain. Today you’ll be stretching the whole body! Tomorrow is your last day. Before using the Flowmotion routine, foam roll for 30 Seconds…
Day 28
Rejuvenation. Don’t forget, rest is an important aspect of training, so don’t skip today. Muscle release is always optional if you don’t have time or…
Day 27
Flexibility to gain. Today you’ll be training the lower body working towards the front splits! Warm up with the Lower body routine, then move on…
Day 26
Rejuvenation day and Muscle release (foam roll). Please keep today as a rest day. For today I’ll have you foam roll areas that were you…
Day 25
Flexibility to gain. Today’s focus is all about training the back and you’ll begin with strength training for the chest and back, using the Chest…
Day 24
Stretch to maintain. Keep in mind this is a stretching day so do not stretch beyond comfortable range of motion. Begin today’s session warming up…
Day 23
Rejuvenation day. Enjoy your day of rest and don’t forget to drink plenty of water. Feel free to foam roll if you like or perform…
Day 22
Flexibility to gain. Today you’ll be training muscles for the front splits. Remember to warm up fully and never train cold as training cold muscles…
Day 21
Rejuvenation day. Enjoy this rest day, tomorrow you’ll be doing splits training. Foam roll if you like.
Day 20
Stretch to maintain. Today you’ll be focusing on stretching the lower body, making sure to stay in a comfortable R.O.M. (Range of motion) we’re not…
Day 19
Flexibility to gain. Today you’ll will train back mobility again. Perform all exercises for 3 sets and 10-15 reps. These will be your warm up,…
Day 18
Rejuvenation day. Tomorrow we will be training flexibility so be sure to rest up and drink plenty of water.
Day 17
Stretch to maintain. I’ve included the Flowmotion routine for today, but because yesterday was a training day, listen to your body and do not push.…
Floorwork Forearm Stand
FLOORWORK – ADVANCED: Please check out the related lessons for more help. Tight hamstrings, weak shoulders and weak triceps are common reasons why this position…
Day 16
Flexibility for gain. Today you’ll be working on exercises and stretches that will help improve leg lines! Begin with the Lower body routine, then move…
Day 14
Today begin with the Pole strength routine then you’ll be stretching to maintain using the Flowmotion routine! You might be wondering why I’m having you…
Twisted Grip Handstand And Single Hand Brass Bridge
POLE – ADVANCED – COMBO: This is such a pretty combo, it’s one of my go to for grounded pole tricks. Click the pink text…
Day 12
Flexibility to gain. Today you’ll begin training for back mobility. Please be sure to fully warm up before training, do not skip this. Follow the…
Day 11
Rejuvenation and Muscle release day. Roll for 30 seconds for up to 3 sets of each tutorial. I suggest going through all of the MR…
Day 10
Stretch to maintain. You may combine this day with another workout. If you choose to combine this session with a workout do the routine and…
Day 9
Rejuvenation day. Today you can foam roll and rest. Use all 13 muscle release tutorials, massaging for 30 seconds or as long as you like.…
Day 8
Flexibility to gain! Today is your first flexibility training session. The first week was designed to introduce you to stretching and help you learn proper…
Day 7
Stretch to maintain. Today you’ll focus on the upper body, both strengthening and stretching. For all strength moves perform 1 set of 8-12 reps. Start…
Day 6
Rejuvenation day. Enjoy a day of relaxation. Here’s a link to the entire hula hooping section!
Twisted Grip Walkover
COMBO – ADVANCED For this combo, it’s easiest and safest to learn it on static pole. Before training for this combo you’ll want to have…
Day 5
Stretch to maintain. Follow the order of the related tutorials to the end, this is 1 set. Perform 3 sets total if you have time.…
Scissor Leg Combo
COMBO – BEGINNER This is a great way to practice your outer knee pit grip and a fun floor transition .
Day 4
Sretch to maintain. Follow the order of the related videos, moving through each stretch very slowly. Breathe. Repeat all individual flow lessons in order 2…
Day 3
Stretch to maintain. Start with the Hard core warm up. Then perform all strength tutorials for 1 set 8-12 reps. Follow the order of the…
Day 1
For each strength move perform 1 set of 8-10 reps, then move on to the foam roller and stretching tutorials following the tutorials in order.…
30 Days To Flexy Intro (FREE)
Welcome to my 30 day flexibility program! Please be sure to watch each tutorial posted below the main video player and read all descriptions. Always…
Combo Reverse Brass Bridge to Poisson
POLE – ELITE – COMBO: I hope you enjoy this combo. Shoulder mount Straight edge Brass monkey Flight attendant Tornado Combo brass monkey to reverse…
Combo Brass Monkey To Reverse Brass Bridge.
POLE – ELITE – COMBO: I’m calling this a reverse brass bridge but let me know of any other name. Below are direct links for…
Combo Jack Knife Invert
POLE – ADVANCED / INTERMEDIATE – COBMO: I came up with this variation while playing with the Invert. A very strong basic invert is needed…
Spinning Gemini Switches
This leg switch has a very different feel to it than the Scorpio switches, however the key is still to maintain contact with the thighs…
Combo Hurdler to Flag Dismount
POLE – ELITE – COMBO: This is a combo using a Handspring into Ayesha, however, you can start this combo from most inverted split grip…
Static Spinning Scorpio
POLE – ADV – COMBO: A super strong straight leg invert, and open hips are necessary before working on this combo. Here’s a list of…
Combo Single Arm Handstand
POLE – ELITE – COMBO: This requires a strong handstand off the pole and flexibility in the hips and thighs. The thumb is down in…
Combo Veena Ballerina
POLE – ADVANCED – COMBO: It’s listed as advanced, however a strong intermediate can work on this if t you’re comfortable with aerial split grips.…
Combo Shoulder Mount To Cup Grip Dismount
POLE – ELITE – COMBO: This is a combo using a cup grip shoulder mount and moving into cup grip straight edge, then slowly down…
Spinning Scorpio Switches
A solid scorpio on both sides is needed before working on this leg switch. Working on the Gemini to Scorpio switches is also helpful in…
Combo Shoulder Mount Flip
POLE – ELITE – COMBO: In this combo I’m using a cup grip for my shoulder mount but the Veena grip can also be used.…
Combo Slow Flip Handspring
POLE – ELITE – COMBO: In this combo I’m using a true grip or cup grip for my handspring into Ayesha. I’ll show two slightly…
Spinning Pole Aerial Reverse Invert
SPINNING POLE – ADVANCED: This is an old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done by a…
Spinning Pole Aerial Forward Invert
SPINNING POLE – ADVANCED: This is a old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done…
Floorwork Lateral Shoulder Rolls
FLOOR WORK – ADVANCED: This sequence and combo is a lot of fun once you get the hang of it. I also have a nice…
Combo Brass Bridge to Reverse Poisson
POLE – ELITE – COMBO: This is another one of my favorite combos! Please refer to the related lessons below the main player for in-depth…
Spinning Pole Reverse Invert
SPINNING POLE INTERMEDIATE: This is a old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This is suitable for a strong…
Spinning Pole Forward Invert
SPINNING POLE INTERMEDIATE: This is a combo suitable for a strong intermediate dancer. There are two ways to Invert when spinning forward this is the…
Combo Butterfly And Extended Butterfly With Leg Variations
POLE ADVANCED COMBO: This is a combo with tips for Extended butterfly and Butterfly and the leg options shown while in Ayesha are great for…
Spinning Pole Sit Combo
SPINNING POLE- BEGINNER COMBO: I’ve listed it as beginner but the isn’t meant for brand new dancers. This is for strong beginners with a solid…
Floorwork Elbowstand Pike With Leg Waves
FLOORWORK ADVANCED: I love my leg waves and elbowstands so why not put them together.
Shoulder Slide Transitions
TRANSITION BEGINNER: This tutorial uses the Shoulder slide wave and Body waves. I transition from the floor to the pole then back to the floor…
Ayesha Entry Leg Variation
POLE- ADVANCED COMBO: This combo is a demonstration of an invert into an Ayesha with an interesting leg variation that moves into a jackknife. Please…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is a great way to prep for aerial spinning pole inverts. Below you’ll find direct links to each related tutorial used.…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is an great way to prep for single hand holds on spinning pole. Below are direct links for all of the…
Spinning Pole Reverse Invert Prep
SPINNING POLE INTERMEDIATE: This is a reverse spinning prep for inverting, and this is also an old tutorial so you’ll now learn these skill in…
Spinning Pole Forward Invert Prep
SPINNING POLE INTERMEDIATE: This is a forward spinning prep for inverting, this is an older video and you’ll now learn these skill in my Chopper…
Tick Tock Legs In Pole Sit
COMBO – INTERMEDIATE This is listed as intermediate but a strong beginner could work on this too. You will need a solid Performance climb and…
Combo Pole sit to Chopstix
POLE ADVANCED COMBO: A good deal of flexibility and strength is needed for this combo. If you need more help working up to this combo…
Combo Standing lift into Basic Butterfly
POLE ADVANCED COMBO: I love this combo but a good deal of flexibility and strength is needed. The related tutorials are not random, they’ve been…
Combo Side Sit To Falling star
POLE ADVANCED COMBO: This is a combo from an aerial split grip to side sit into falling star. Direct links with in-depth tutorials for each…
Floorwork Combo
FLOORWORK COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves.
Combo Half Jade To Reverse V Invert
POLE ADVANCED COMBO: This is a half jade into reverse ayesha with a cartwheel out. Here are direct links for each related video. V invert…
Tornado
A consistently secure Eros/flight attendant is needed before working on this trick. I’ll break it down and show slow motion movement for this skill. Straight…
Marion Amber
In this tutorial you’ll learn my favorite entry into this move and I’ll also learn several combo exits too. Like many of the Advanced level…
Scissor Climb
This move is advanced because of the amount of strength needed. Be careful not to extend the arms too far overhead in the beginning position…
Dragons Tail
You’ll learn several combo exits from this beautiful and impressive trick. You’ll take it slow by starting off on the floor and then I’ll break…
Full Moon
Having a good understanding of the Handspring mount will help when working on this trick. I’ll break it down and show you multiple angles in…
Sexy Legs And Abs Routine
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…
The Hurdler
In this video you’ll learn how to find proper placement and balance in this pose. I will also teach you multiple entries including on of…
Up-N-Over Flip
I’ll be teaching you 2 variations of this move with the first option being the least difficult. Please keep in mind the second variation is…
Flag Invert
The Flag Invert takes a high level of strength. You’ll first learn the set up and then the invert portion after that. Any level can…
Flowmotion Routine
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…
Flowmotion Sitting Pike
This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened:…
Flowmotion Routine
I developed these tutorials before doing mobility training was a common aspect of fitness! This is a 19 minute routine that will take you through…
Flowmotion Lunge
This lesson will gently stretch the muscles along the back of the legs, bum, calf, scapula, back, side of the torso, hip flexors and quadriceps.…
Flowmotion Reverse Bridge
This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors and quadriceps. A warm up is not needed before…
Flowmotion Sitting V
This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders and the side of the torso. A warm up…
Janeiro
Please remember that not every pole move is right for everyone. Always stay within your abilities. Please be sure to watch through the related tutorials…
Flowmotion Melt Stretch
This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened:…
Tsunami
I developed this trick back in the day when Studioveena had a chatroom with video! The members here even helped me name it. Before working…
Flowmotion Pelvic Tilt
The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion stretches are…
Tips For Hip Flexors (LIVE LESSON) (FREE)
Hip Flexor Muscles: ILIOPSOAS(CONSISTING OF PSOAS MAJOR, ILIACUS) / RECTUS FEMORIS / SARTORIUS / TENSOR FASCIAE LATAE / PECTINEUS / ADDUCTOR LONGUS / ADDUCTOR BREVIS…
Hip Lift
FLOOR WORK / TRANSITION: I’ll demonstrate two different entries and several variations for the legs.
30 Clips for Cross Training Tips (FREE)
This video contains 30 clips of exercises that will provide strength training for pole dance. Items you’ll need:
Middle Splits Routine
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…
Front Splits Routine
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…
Back Mobility Routine
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.…
Intermediate Routine STATIC pole
ROUTINE length 2:00 I have divided this routine into 6 different sections for you feel free to work on one section at a time mastering…
Advanced Routine STATIC pole
ROUTINE length 1:30 The focus for this routine is combining two long combos to create a routine. Work on mastering the combos first, then work…
Tips For Creating A Routine (LIVE LESSON)
In this video I’ll share 5 steps and 5 tips to use when creating your very own pole dance routine. Click here if you’d like…
Tips For Scapula And Neutral Body Alignment (LIVE LESSON) (FREE)
Strong and healthy shoulders are incredibly important as a pole dancer. In this video you’ll learn 4 easy stabilization exercises you can do anytime that…
Beginner Routine STATIC pole
ROUTINE length 1:00 This is a beginner level routine and you’ll see all of the moves/tricks used are from the beginners section. Also all tricks…
Pole Strength Routine
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.…
6 Energy Tips (FREE)
My six tips for when you’re lacking the energy to workout. What about lacking motivation? What is motivation verses dedication here’s a little snippet of…
Tips For Core Strength (LIVE LESSON) (FREE)
Ignore the wild makeup, I had been filming for something that required a heavy look. Here are some quick tips for core strength. For more…
Tips For Splits And Hips (LIVE LESSON)
Tips for middle splits. For stretches to achieve the splits please check out our stretching section.
Express Warm Up
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.…
Hard Core Warm Up
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…
Basic Warm Up Routine
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!…
Lower Body Routine
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…
Chest And Back Routine
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…
Shoulder And Abs Routine
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…
Tumble Tips LIVE LESSON
POLE – ADVANCED – COMBO In this video I’ll provide tips for tumbles with both elbow and shoulder dismounts. You’ll see my preference for the…
Shoulders and Abs Routine
This 20 minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session.…
Chest and Back Routine
This is a 20 minute strength routine. I’ll demonstrate conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout…
Lower Body Routine
Get ready for a wonderful lower body work out. This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and…
Booty Bounce
BOOTY: This is my favorite!! Performing squats before you work on this one can really help you feel where your glutes are and help you…
Booty Pop
BOOTY: More booty is beneficial here. Try using the tips I give you to make it look more dramatic.
Beginner 12
This combo is a great exercise in using transitions while dancing. Try playing with different music and change up the style of your dance while…
Intermediate 14
Today you’ll use Cross steps, two full spins the Front hook and Half cradle hop. Don’t forget to work on breathing and flowing from trick…
Advanced 5
Here’s another great combo that flows with continuous spins. You’ll be using a Carousel spin, Reverse grab, Chair spin, Back hook spin and finish with…
Intermediate 13
This is another combo packed full of spins. Here’s what you’ll be working with Carousel spin, Chair spin, Closed hook spin, and Back hook spin.…
Intermediate 12
There are so many great spins in this routine! Try not to rush through the transitions and breathe, taking time to enjoy the movement. Here…
Intermediate 11
This combo is perfect for focusing on technique and movement because it’s very short and included a Cradle spin and Ankle attitude spin. The pink…
Intermediate 10
In this combo you’ll use a Reverse attitude, into Chair spin finishing with Half cradle hop. Don’t forget to follow the fluidity cues. The pink…
Intermediate 9
This combo includes 6 spins! Flirty fireman, Back hook spin, Pole hop, The prance, Front hook and a Chair spin. Please make sure you can…
Intermediate 8
This routine includes a Back hook the Knees spin or Plank (basically the knees spin with legs extended) and you also do a Half cradle…
Intermediate 7
This is fun little combo includes Fan legs, a Performance climb, Pole sits, and a Two hand plank! The pink words are direct links to…
Advanced 4
In this combo you’ll use 4 spins, Carousel, Ankle attitude and Fireman, then flow into Fan legs and Tuck spin. The pink words are direct…
Beginner 11
This combo is packed full of fundamental pole work, you’ll be performing basic combinations while on the pole. The pink words are direct links to…
Beginner 10
This combo will focus more on flowing and connecting pole work using the Step around, Back hook spin and Step behinds. The pink words are…
Intermediate 6
A variation of the Extended leg spin adds to the flowing aspect of this routine finishing with the Tush push. The pink words are direct…
Advanced 3
I like this combo because it has a unique transition from a Corkscrew spin that leads back up to standing then into a Pole back…
Advanced 2
This is an advanced routine because strength and control are paramount. You’ll be using a Pole hold spin, Back hook and Pole back bend in…
Intermediate 5
In this combo you’ll combine a Cradle or Half cradle into a Plank spin or Knees spin then take it down to the floor for…
Intermediate 4
In this combo you’ll put together the Chair spin into Closed hook spin and a Back hook into a backward chair spin. I want to…
Beginner 9
This combo is a great strength builder because you’ll be using the Basic pole climb, Pole sit, Pole hold and Pole back bend. It even…
Intermediate 3
This combo starts with a three spin combo using the Forward attitude spin, Chair spin and Closed hook spin and ends with floor work including…
Beginner 8
This combo doesn’t require any spins and you’ll be using Shoulder slides and the Easy up. The pink words are direct links to each related…
Beginner 7
In this combo you’ll see another way to get up from the floor, back to standing, you’ll also use the Pole hop and Back hook…
Intermediate 2
This combo is full of static spins, starting with the Carousel spin into chair, into Closed hook, then you’ll flow into a Back hook (variation).…
Beginner 6
This combo will lean towards the sexy side using the Shoulder slide wave and the Leg show variation then you’ll use the Easy up and…
Beginner 5
This combo contains a Front hook to Back hook and finishes with a Pole back bend. Because you’re using static pole, when in your front…
Beginner 4
This routine will combine seven beginner transitions and tricks and I think it demonstrates that you don’t have to use advanced moves to create a…
Beginner 3
These tricks make great transition moves but for now you’ll learn how to put them all together into a combo using the Pole hop, Extended…
Intermediate 1
In this combo you’ll be using a Side spin to transition into a Shooting star using the floor and get up from the floor with…
Advanced 1
This routine includes some of my favorite spin combos that provide a feeling of continuous movement. Here are the tricks you’ll be using: Reverse grab…
Beginner 2
This combo will use the Step around, also called (Half spin) Back hook and a variation of the Pole back bend. The pink words are…
Beginner 1
Fireman and Back hook spin. When transitioning to the back hook use the shin of the leg that’s on the pole to push off, generating…
Advanced Star
This is a beautiful move and it can be used to transition into other advanced pole work. Strong hamstrings and your knee pit grip are…
Floating V
FLOOR WORK: This floor move requires strength, balance, and flexibility. Give yourself time as this move is advanced.
Veena Climb
This is a great strength building climb. During a performance this climb can be an interesting way to slowly climb up the pole. Watch and…
Iron X
This can be one of the most challenging pole dance moves. It may take months or years of training to hold a steady Iron X.…
Flag
I’ll teach you several variations and provide a few levels of difficulty for this advanced pole move. Pay attention to the cues for breathing. Pole…
Gemini Climb
This advanced climb is not only an interesting way to climb the pole, it’s also an excellent strength builder. Gemini Star Side hold tuck Hip…
Half Hip Hold
This move requires some flexibility and time. Even if you already understand the Jade/Hip hold split, working on this half variation can improve the full…
Marley
A strong Knee pit grip is needed before working on this move and you’ll see several related tutorials to help you prepare or improve on…
Back Mobility Routine
This is an 18 minute routine to strengthen, flex, and extend the muscles of the back, spine shoulders, and hip flexors. The last stretch is…
Routine/Combos 3
This routine has tricks that require a high level of shoulder mobility so be sure to warm up fully before working on this routine.
Elbow Pass
This is a pass that moves the hoop around the body from the side, to the front, to the side and to the back. Before…
Duck Out
This is a crowd pleasing trick. I’ll break it down into two levels of difficulty. You must be comfortable with neck and shoulder hooping before…
Step Through
This move is impressive and fun. A large hoop will make learning this trick more manageable.
Isolation Turn
This is a beautiful trick and fun. A high level of shoulder mobility is needed for this, so a warm up before working on the…
Isolations
In this lesson we’ll cover two different ways to perform Isolations in front of the body with the hoop. Be sure you’re fully warmed up…
Elbow Hooping
Elbow hooping can be a fun way to transition. It’s also a fun workout for the deltoids.
Leg Hooping
I’ll go over how to hoop on the legs while standing. Then we’ll look at how to bring the hoop back up to the waist…
Waist To Neck/Shoulder
Let’s take a look at bringing the hoop from the waist up to the neck or shoulders.
Hand Hooping
I’ll go over several variations for hooping on the hands. Hooping off the body can be a great workout for the arms and hands.
Isolation Lift
This is a great beginner trick. Focus on turning smoothly and spotting and this will help with all your turns.
Chest Hooping
I’ll cover a few options for bringing the hoop to the chest and keeping the hoop on the chest.
Waist To Lasso
I’ll show you how to move the hoop from waist hooping into lasso overhead. I’ll also show you how move from lasso back to your…
Neck Hooping
We’ll take a look at hooping on the neck as well as how to bring the hoop from the neck to the waist. Please be…
Behind Pass
I’ll go over 2 different ways to pass the hoop behind you using your hands, the behind pass and helicopter pass.
Hip Hooping
We’ll take a look at 3 different ways to control the hoop: 1) Hip Hooping keeping the hoop on the hips, 2) Waist to hips,…
Waist Hooping
Waist hooping is a great starting point for all body hooping. Hooping takes coordination so give yourself time.
Getting Started Hooping (FREE)
Learn how to make your own hoop using the instructions in my next video. Or click here if you’re ready to start learning.
Making Your Hoop
Here is a quick and inexpensive way to make a hula hoop. You’ll have plenty of supplies left to make several hoops. I do not…
Middle Splits Routine
This is a 23 minute middle splits routine. Beginners should perform middle splits training 1 time per week. After 2 weeks or more, move on…
Side Or Front Splits Routine
This is a 25 minute, side splits, left and right routine. Beginners should perform splits training 1 time per week. After 2 weeks or more,…
Teddy
This trick is place in the Advanced tutorials because it places a lot of pressure on the arm and side. It also takes a good…
Shoulder Roll
I’ll break down three variations of this floor move. A yoga mat can make this move more comfortable if working with a hard surface. Type:…
Shoulder Stand
I’ll break this move down into steps, covering a few variations for this move. Thick yoga mats can make working on this more comfortable. Type:…
Falling Star
Before training for this trick, your Shooting star and a Gemini on BOTH sides must be strong and consistent.. This combo can be done fast…
Spinning Scorpio
This is a really unique trick that isn’t used much anymore. In this tutorial I’ll cover tips for placement and how to work with momentum…
Spinning V
This move requires a good deal of control. That means it requires upper back/shoulder and abdominal strength to control the move. I’ll break it down…
Split Hip Hold (Jade)
This is an advanced hip hold often called the Jade and yes, it’s challenging not only because of the flexibility needed, but the skill needed…
Knee Hold
Not every move is right for every body. A lot of hamstring and core strength is needed to perform this move safely. Using my little…
Gemini Scorpio Switches
In this tutorial you’ll learn the secrets of how to perform multiple switches using your leg hands, Gemini and Scorpio. Gemini Scorpio Tuck hip hold…
Inverted Pole Split
This split requires a good deal of strength from the hands and upper body to hold it. I’ll teach you 2 variations for hand positioning…
Center Pole Split
This move requires a high level of flexibility and strength which is why it’s listed as an Advanced trick. I’ll share important techniques that will…
Floor Pole Split
I know this trick isn’t “difficult” to learn however, the flexibility requirements are why I’ve categorized this as advance. You’ll learn about hand placement and…
Aerial Pole Split
This move requires a high level of flexibility which is why it’s placed in the Advanced section. You will also need a solid Side pole…
Reverse Inverted Thigh Hold
The key to this move is to pay special attention to the points of contact. This is not a fundamental pole trick so it’s perfectly…
Jackknife
Once you understand the concept of the cartwheel mount you can try the Jackknife. Some may even find this one easier than the cartwheel because…
Scorpio Handstand
Once you have solid control of your Scorpio and Thigh holds, you can move on the scorpio handstand! Using proper positioning will make for greater…
Allegra
Having a solid Scorpio and Jade/hip hold will be very helpful when you begin to train for this trick. I’ll teach you two methods of…
Booty Wiggle
BOOTY: Remember to keep the knees straight. If your knees bend the wiggle motion wont travel through the legs as well. HAVE FUN!!
Stand Up
You should always practice your chair dance using a chair with a hard seat. This rule is very important here.
Mouse Trap
A view to die for. This move is more advanced due to its inverted nature but is very worth the time spent learning.
Clothing Props
Clothing isn’t just to cover up. Learn how to use your wardrobe to add fun and excitement to your dances.
Thigh Money Invert
After mastering the chair invert you can move on to this amazing move. NOTE: The chair is resting on the back of the traps not…
Basic Chair Invert
If it is painful to place the chair directly on the upper trapezius/neck use a soft towel or blanket in your routine and then place…
Lap Dance Tips (FREE)
Welcome, I hope you all enjoy these original videos filmed by myself and OG member SashaPoles! The tips in this video will provide a great…