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Your Ultimate Guide to Pole Dance
What is PoleFreaks Studio?
Holly Munson created PoleFreaks Studio as a helpful resource for all things pole related. We have hundreds of tutorials in the members area, and it's growing fast with new content each week!
PoleFreaks Studio is suitable for beginners as we have a twelve-week training plan to get you started right from the first time you touch a pole.
However, if you're an intermediate or advanced pole dancer, we have you covered too! You can check out all the moves we have on the site before becoming a member.
Included in the hundreds of premium video tutorials, PoleFreaks Studio has specific sections for spins, seats, climbs, holds, strength workouts, spinning pole, HIIT workouts, combos, routines and of course inverts!
PoleFreaks Studio is so easy to navigate, and simple to use. Where appropriate each move comes with a list of prerequisites and suggested progressions. Holly even teaches the moves on both sides!
Each combo and routine has links to the prerequisites for the individual moves (and vice versa), so if you find a pole move you love, you’ll have lots of options around it.
Why Learn to Pole Dance Online?
We all progress at our own rate, and sometimes it can be really tricky to know what to train.
PoleFreaks Studio is laid-out specifically to provide a progressive route for you to follow, so you can improve your pole dancing week-by-week.
If you find a pole move you love, you can stick with it and try other combos and if you find a move you don’t like… well… there’s plenty more to try.
With PoleFreaks Studio you’re never alone. We’ve tried to give you all the info you need in each tutorial, but if you find that you just can’t nail a specific move, Holly's here to help.
What You'll Get...
When you become a PoleFreaks Studio member, you'll get:
- Access to 100's of pole tutorial videos, 24/7 on mobile, tablet and computer
- New pole tutorials added to the site EVERY single week
- Tutorials for all levels of pole dancer from absolute beginner to advanced
- Unique combos and routines for you to practice putting all the moves together
- Additional strength workouts and HIIT sessions, to help you get fit for pole
PoleFreaks Studio has everything you need to learn to pole dance with strength and confidence. Let’s get you on the pole!
Your Instructor
Holly Munson
I've been pole dancing since 2009 and teaching pole dance since 2012. I started PoleFreaks with the aim of bringing the pole dance community together to share training tips and celebrate our achievements on the pole.
In addition to being a pole dance instructor, I’m also a fully qualified personal trainer and hold a masters degree in classical theatre.
I'm so excited to share my love of pole with you!
Holly x
Course Curriculum
Start Here
Available in
days
days
after you enroll
Pole Tips and Talking Points
Available in
days
days
after you enroll
-
StartHow To Train - Where to Start?
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StartTraining Both Sides
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StartThings To Do Every Training Session
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StartHow to Find Moves for Your Level (7:07)
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StartHow To Search PoleFreaks Studio (2:22)
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StartFrequency of Training
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StartPole Do's and Don'ts
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StartHow To Engage Your Muscles (2:13)
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StartPole Goodies - Where To Buy Them
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StartBuying a Pole - Where to Start?
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StartHow To Clean Your Pole
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StartHow To Get Momentum (0:50)
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StartHow to Avoid Pole Burn (1:28)
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StartHyper-mobility with Pole (0:49)
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StartDifferent Names For Every Move
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StartHow To Work Around Feeling Slippery
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StartSpin vs Static
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StartHow To Spot
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StartRate Of Progression
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StartTraining By Yourself
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StartGrips - Hand Positions (6:04)
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StartGrip Aids
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StartTwisted Grip - Why I Avoid It
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StartHow to Pull and Push When Inverted (1:53)
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StartHow To Loop A Resistance Band (2:08)
12 Week Training Plan - Getting Started on the Pole
Available in
days
days
after you enroll
Follow Along Pole Classes
Available in
days
days
after you enroll
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Start12 Week Training Plan - Week 1 - Beginners (63:13)
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Start12 Week Training Plan - Week 2 - Beginners (66:51)
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Start12 Week Training Plan - Week 3 - Beginners (67:48)
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Start12 Week Training Plan - Week 4 - Beginners (69:58)
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StartMermaid Spin Combo, Superman Spin and More! - Beginners (59:41)
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StartSpin Combo, Sitting Bird and More! - Beginners (66:26)
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StartSpin Combo, Diamond Shapes and More! - Beginners (61:52)
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StartSpin Combo to the Floor, Liberty Pose and More! - Beginners (66:03)
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StartStrength Class - 20min EMOM - Beginners (49:34)
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StartFireman Spin Combo, Shoulder Stand and More! - Beginner / Intermediate (58:58)
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StartMoves Based on a Low Genie - Beginner / Intermediate (64:24)
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Start12 Stage Invert Plan - Stage 1 - Intermediate (63:37)
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Start12 Stage Invert Plan - Stage 2 - Intermediate (65:35)
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Start12 Stage Invert Plan - Stage 3 - Intermediate (72:34)
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Start12 Stage Invert Plan - Stage 4 - Intermediate (72:01)
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StartBlade Combo, Meathook and More! - Intermediate (61:55)
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StartButterfly Combo, Genie Combo and More! - Intermediate (63:52)
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StartChair Spin Combo, Seat Combo and More! - Intermediate (64:49)
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StartCircuit Interval Session - Intermediate (51:06)
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StartClass For a Hot Day - Intermediate (61:48)
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StartFlatline Scorpio Moves, Seats and More! - Intermediate (62:30)
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StartForearm Stand Split, Combos and More! - Intermediate (64:44)
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StartMarley - Shoulder Mount Butterfly, Wrist Seat Combo and More! - Intermediate (65:41)
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StartMartini - Superman, Compass and More! - Intermediate (62:03)
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StartNebula, Bottle Rocket Combo and More! - Intermediate (65:08)
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StartPterodactyl Variation Combo, Inside Leg Hang Shapes and More! - Intermediate (65:10)
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StartRussian Layback Seat Combo, Fun Superman Entry and More! - Intermediate (62:59)
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StartShoulder Mount and Superman Combos - Intermediate with Advanced Options (69:57)
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StartSide Bow & Arrow Combo, Mantis and More! - Intermediate (64:58)
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StartStraight Leg Martini, Duchess Combo and More! - Intermediate (71:35)
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StartBatman Flair, Superman Combo and More! - Intermediate / Advanced (62:15)
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StartBrass Monkey Claw Pose and More! - Intermediate / Advanced (64:41)
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StartChair Spin Combos, Pterodactyl and More! - Intermediate / Advanced (63:25)
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StartCircuit Interval Session - Intermediate / Advanced (52:28)
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StartDouble Cross Knee Release Combo and More! - Intermediate / Advanced (61:23)
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StartInverted Unicorn Combo, Flow and More! - Intermediate / Advanced (66:33)
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StartMoves Based on a Butterfly - Intermediate / Advanced (66:10)
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StartSeahorse, Butterfly - Shoulder Mount Combo and More! - Intermediate / Advanced (66:03)
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StartShoulder Mount - Double Knee Hang Combo, Muse and More! - Intermediate / Advanced (58:26)
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StartTrapped Grip Class - Intermediate / Advanced (64:22)
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StartSpin Pole - Intro to Spin Pole - Beginners / Intermediate (62:53)
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StartSpin Pole - Floating Butterfly Combo, Seated Combos and More! - Intermediate (64:24)
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StartSpin Pole - Lots of Climbs and More! - Intermediate (59:52)
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StartSpin Pole - Claw Grip Straddles and More - Intermediate / Advanced (63:57)
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StartHeels - Clack and Drop Combo, and More! - All Levels (64:23)
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StartHeels Routine - Birthday Sex - Jeremih
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StartHeels Routine - Doja Cat - Streets - Beginner (68:29)
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StartHeels Routine - Got It - Marian Hill - Beginner - Intermediate (66:28)
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StartRoutine Class - One More Light - Linkin Park
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StartRoutine Class - Without You - The Kid LAROI (66:15)
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StartRoutine Class - Worth It
Warm Up, Cool Down and Stretches
Available in
days
days
after you enroll
-
StartWarm Up - A (9:23)
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StartWarm Up - B (17:15)
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StartCool Down - A (5:44)
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StartCool Down - B (11:15)
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StartUpper Back and Shoulder Stretches (6:14)
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StartStraddle Stretches (23:23)
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StartStraddles and Box Splits (60:34)
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StartFront Splits (44:29)
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StartFront Splits and Splits on Your Back (61:50)
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StartBridges and Cobras - A (54:41)
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StartBridges and Cobras - B (65:07)
Spins
Available in
days
days
after you enroll
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StartOutside Step - Two Handed (2:41)
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StartOutside Step - One Handed (1:49)
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StartPirouette (2:46)
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StartElbow Pirouette (2:15)
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StartCup Grip Pirouette (2:27)
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StartBallet Hook (3:13)
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StartWalking Around The Pole (1:59)
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StartFireman Spin (2:52)
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StartFireman Pike Spin (2:26)
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StartMermaid Spin (1:53)
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StartExtended Fireman Spin (2:06)
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StartClosed Cross Leg Fireman Spin (2:35)
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StartOpen Cross Leg Fireman Spin (1:38)
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StartInside Hook (2:09)
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StartFront Hook (2:53)
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StartOutside Step - Front Hook (1:57)
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StartExtended Front Hook (2:39)
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StartBack Hook (2:33)
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StartOutside Step - Back Hook (3:11)
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StartOutside Step - Arch (3:15)
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StartChair Spin (2:09)
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StartChair Pike (1:23)
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StartFancy Chair (2:43)
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StartSplit Leap (1:53)
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StartChair Spin - Back Hook (3:20)
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StartCarousel - Forearm Grip (2:37)
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StartCarousel - Back Hook (3:20)
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StartCarousel - Split Grip (2:16)
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StartTinkerbell (3:11)
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StartDolphin Spin (1:14)
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StartInside Step (2:09)
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StartJuliette Spin (2:20)
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StartOutside Step - Inside Step (2:18)
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StartCorkscrew Spin (2:30)
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StartCorkscrew Variation (2:20)
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StartCartwheel (2:00)
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StartCartwheel Repeats (2:25)
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StartCartwheel - Claw Grip (1:33)
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StartInside Leg Hook Spin (1:49)
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StartInside Leg Hook Spin - Leg Switch (3:59)
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StartForwards Attitude Spin (2:32)
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StartBackwards Attitude Spin (2:51)
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StartForwards Attitude Spin - Backwards Attitude Spin (4:08)
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StartCradle Spin - Split Grip (3:10)
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StartCradle Spin - Forearm Grip (3:11)
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StartCradle Spin - Straddle Variation (0:59)
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StartSpin Up (2:28)
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StartCradle Spin Up (1:33)
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StartSunwheel Spin (2:39)
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StartStraight Leg Spin (4:53)
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StartBoomerang Spin (1:29)
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StartBoomerang Spin - High Legs (3:05)
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StartCrab Spin (1:18)
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StartPea and Post Prep Spin (3:09)
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StartPea Spin (3:12)
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StartPost Spin (3:59)
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StartWrist Seat Spin (2:45)
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StartFairy Walk (2:32)
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StartReverse Grab - Basic (4:09)
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StartReverse Grab - Attitude Legs (3:37)
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StartReverse Grab - Chair Spin (4:10)
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StartReverse Grab - Back Hook (3:46)
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StartReverse Grab - Kick Entry (3:28)
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StartReverse Grab - Push Out (5:12)
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PreviewPixie Spin (2:46)
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StartMonkey Spin (1:34)
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StartGenie Spin (3:38)
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StartWineglass Spin (3:15)
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StartLeap (2:09)
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StartSpin Down (2:14)
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StartHow To Spin One Handed (6:29)
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StartCast Off (4:28)
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StartAir Pirouette - From Standing (5:54)
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StartAir Pirouette (6:31)
Floor Based Moves
Available in
days
days
after you enroll
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StartPencil - Headstand (2:51)
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StartOne Leg Bent - Headstand (0:48)
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StartBow and Arrow - Headstand (2:20)
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StartStag Legs - Headstand (1:57)
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StartHalf Crab - Headstand (1:28)
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StartCrab - Headstand (2:09)
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StartRussian Layback - Headstand (2:26)
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StartHeadstand Crunch Up (2:43)
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StartDeadlift - Headstand (2:24)
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StartForearm Stand (3:22)
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StartHook - Forearm Straddle (5:14)
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StartLeg Hook (1:20)
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StartStep 'n' Slide (1:50)
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StartPole Squat (1:59)
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StartChair Pose (2:07)
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StartLog Rolls (2:24)
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StartButt Spin (2:44)
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StartKnee Spin (3:11)
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StartPike Leg Lifts (on the floor) (1:11)
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StartLeg Switches (on the floor) (1:55)
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StartFloor Star (1:22)
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StartGoddess (on the floor) (3:15)
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StartFloor Jade (2:27)
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StartCartwheel (on the floor) (1:56)
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StartCartwheel (on the floor) - Martini (2:51)
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StartShoulder Roll (2:27)
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StartShoulder Roll - Pike (2:07)
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StartAssisted Fish Flop (2:52)
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StartFish Flop (1:22)
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StartPlanche (3:38)
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StartSplit Planche (2:43)
Strength Moves
Available in
days
days
after you enroll
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StartHip Thrusts - Invert Prep (2:16)
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StartPrayer Slides (2:10)
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StartPull Ups (2:33)
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StartBallet Hook Oblique Crunches (1:09)
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StartBallet Hook Oblique Twists (3:02)
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StartBall Rocks - Invert Prep (2:24)
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StartStraddle on the Floor - Invert Prep (3:47)
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StartLunge - Invert - Invert Prep (5:37)
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StartKnee Tucks (2:35)
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StartKnee Tucks - Claw Grip (2:17)
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StartPull Up Knee Tucks - Invert Prep (1:20)
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StartStraddle Leg Lifts - Invert Prep (2:40)
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StartStraddle Leg Lifts (1:21)
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StartStraddle Lift Heel Claps (1:13)
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StartPike Leg Lifts (1:25)
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StartAerial Inverts - Tucks or Straddles (1:02)
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StartNegatives (0:54)
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StartPole Squats (1:05)
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StartSeated Lowers (1:38)
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StartWheelbarrow Press-Ups (2:07)
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StartInverted D Lifts (1:45)
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StartCup Grip Hang (2:24)
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StartSplit Grip Push Out (3:23)
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StartResistance Band Deadlifts (4:05)
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StartClimbing Repeats (1:31)
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StartStraddle Slide Pull Ups (2:03)
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StartPull Up Climb (2:51)
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StartDragon Flags (3:05)
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StartShoulder Mount Strength Exercises (2:33)
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StartHandstand Press-Ups (3:26)
Strength Exercises - Non Pole
Available in
days
days
after you enroll
-
Start30 Day Press-Up Challenge
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StartAnkle Stability Exercises (1:37)
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StartAsymmetrical Press-Ups (1:32)
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StartHip Lifts (1:03)
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StartKneeling Press-Ups (1:05)
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StartKneeling Press-Ups Wide (1:04)
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StartMountain Climbers (1:06)
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StartMountain Climbers - Knee to Elbow (0:51)
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StartOblique Crunches (0:44)
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StartOblique Touches (1:07)
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StartPike Crunches (0:59)
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StartPike Leg Lowers (1:20)
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StartPlank (1:41)
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StartPress-Ups (1:09)
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StartPress-Ups Wide (0:38)
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StartPress-Up Wide Walk Outs (1:15)
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StartReverse Plank (0:42)
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StartSerratus Anterior Pushes (1:09)
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StartSide Plank (1:39)
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StartTricep Dips (1:04)
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StartWall Press-Ups (0:55)
HIIT Workouts
Available in
days
days
after you enroll
Climbs
Available in
days
days
after you enroll
Pole Seats
Available in
days
days
after you enroll
-
StartPole Seat - Basic (4:28)
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StartPole Seat - Basic Variations (2:15)
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StartLift To A Seat (3:32)
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StartLayout (5:13)
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StartScissor Seat (3:07)
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StartPlank - Two Handed (4:06)
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StartPlank - One Handed (5:42)
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StartLiberty (3:45)
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StartPeter Pan (4:07)
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StartBall (3:27)
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StartPike (3:31)
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StartHip Hold - Straight Legs (3:38)
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StartHip Hold - Bent Leg Variation (3:25)
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StartSide Seat / Sitting Bird (3:51)
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StartBottle Rocket (3:26)
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StartCross Knee Release (3:38)
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StartDouble Cross Knee Release (3:36)
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StartCross Ankle Release (2:27)
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StartMartini Seat - from standing (3:58)
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StartMartini Seat - Jump Entry (3:10)
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StartMartini Seat - Straight Leg Variation (3:49)
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StartRussian Layback Seat (4:37)
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StartWrist Seat (3:33)
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StartWrist Seat - Jump Entry (3:47)
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StartViolator (2:14)
Inverts
Available in
days
days
after you enroll
-
Start12 Stage Invert Plan
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StartSafety Dismount (2:51)
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StartHow To Invert (3:29)
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StartBasic Invert (3:58)
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StartForwards Crucifix - Inverted (3:17)
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StartCrucifix - Inverted (4:12)
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StartV Invert or Straddle Invert (2:46)
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StartSpinning Chopper (2:39)
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StartInside Leg Hang (from a Straddle) (2:14)
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StartBall (4:05)
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StartPike (2:56)
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StartStraddle (from Pike) (3:38)
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StartThigh Hold - Inverted (4:03)
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StartThigh Hold - Bent Leg Variation (2:07)
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StartInvert - Thigh Hold (from a Straddle) (4:52)
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StartMantis (4:20)
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StartWheelbarrow Dismount (2:13)
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StartPush Dismount (2:59)
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StartHandstand Kick Down (1:52)
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StartButterfly Handstand (5:32)
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StartButterfly - Body Close (3:34)
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StartButterfly (3:22)
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StartCaterpillar (3:53)
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StartFlatline Scorpio (3:27)
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StartInside Leg Hang (from Flatline Scorpio) (2:37)
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StartScorpio Handstand (3:46)
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StartAllegra - Open (2:33)
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PreviewAllegra (4:06)
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StartOutside Leg Hang from the Floor (2:35)
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StartOutside Leg Hang (3:48)
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StartFlatline (1:56)
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StartMarley - Ankles Crossed (3:05)
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StartMarley - Holding Ankles (3:24)
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StartForwards Crucifix - Climb Over (2:56)
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StartClimb Over (1:18)
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StartSuperman (from an Invert) (1:45)
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StartJade Hip Hold (2:45)
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StartJade (3:24)
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StartGenie (3:27)
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StartGenie - Forearm Push (2:16)
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StartGenie - No Handed (1:41)
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StartBrass Monkey (from a Genie) (4:36)
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StartTulip (2:10)
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StartExtended Butterfly (2:52)
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StartInverted D (2:23)
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StartFlower (3:18)
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PreviewAyesha (3:18)
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StartTransition To A Cup Grip (1:48)
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StartTransition To An Elbow Grip (2:40)
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StartInverted Kick Down (1:26)
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StartPole Handstand (4:10)
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StartHandstand Deadlift (2:31)
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StartHandstand Into Pole (2:49)
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StartShoulder Dismount (6:05)
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StartShoulder Mount (5:36)
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StartBrass Monkey (from a Shoulder Mount) (3:24)
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StartAerial Invert (3:15)
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StartHandspring Prep - Lift Backwards (2:41)
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StartHandspring - Lift Backwards (3:45)
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StartHandspring Prep - Step Forwards (5:43)
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StartHandspring - Step Forwards (4:49)
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StartIron X (3:22)
Pole Holds
Available in
days
days
after you enroll
-
StartSplit Heel Pose (from the floor) (3:16)
-
StartLevitation (3:36)
-
StartViva (2:01)
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StartStar (1:58)
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StartSuperman (3:50)
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StartCompass (5:29)
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StartAeroplane (3:56)
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StartToothbrush (3:17)
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StartApprentice (2:38)
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StartOpen Ball Seat (2:55)
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StartHero (2:54)
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StartFrodo / Forearm Cradle (3:13)
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StartHip Hitch (4:08)
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StartStargazer (2:38)
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StartSkater Hold (3:55)
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StartReiko Split (2:03)
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StartFlying K (2:39)
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StartFigurehead (2:28)
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StartUmbrella (2:28)
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StartUmbrella Split (2:44)
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StartMercury (3:24)
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StartTwisted Cupid (3:58)
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StartSwan (2:25)
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StartSailor (from a Side Climb) (3:08)
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StartCupid (from a Side Climb) (2:35)
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StartMiracle (2:33)
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StartGenie (from standing) (3:42)
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StartAir Walk (4:01)
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StartCrescent Moon (4:32)
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StartBad Kitty Hold (3:04)
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StartShi Shi Spin (3:45)
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StartPole Hug (2:23)
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StartRemi Sit (4:33)
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StartBallerina (4:55)
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StartLois Lane (2:33)
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StartThinker (2:06)
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StartTwisted Sister (3:47)
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StartEmbrace (3:42)
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StartEmbrace - One Handed (2:54)
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StartYogini (3:30)
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StartTeddy (3:24)
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StartPike - Armpit Hold (3:40)
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StartTwisted Yogini (3:24)
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StartFlag - Straddle Variation (1:45)
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StartFlag - One Leg Bent (1:40)
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StartFlag (2:15)
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StartMachine Gun (3:54)
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StartFlag Split (3:22)
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StartFlag - Vertical Split (4:18)
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StartSwimmer (3:06)
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StartArrow Roll (5:10)
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StartWenson Handstand Variation (4:11)
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StartBall Drop (5:26)
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StartBall Jump (5:13)
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StartPole Planche (4:01)
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StartHuman Flag With A Resistance Band (4:45)
Pole Inverts - Other
Available in
days
days
after you enroll
-
StartRussian Layback Handstand (3:18)
-
StartBow and Arrow (from Cross Knee Release) (4:47)
-
StartPencil Iguana (from Cross Knee Release) (4:38)
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StartIguana Dismount (3:38)
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StartIguana Mount (4:39)
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StartDangerous Brian (5:06)
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StartIguana Crab (2:53)
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StartReverse Ayesha Pencil (4:45)
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StartReverse Ayesha Straddle (3:39)
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StartReverse Handstand - Crucifix (5:44)
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StartResurrection (5:12)
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StartInvert - Handstand (3:53)
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StartHandstand Climb Over (2:30)
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StartHandstand Walkover (2:19)
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StartHandstand Crunch Up (2:55)
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StartHandstand - Straddle Dismount (3:24)
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StartCup Grip Butterfly Handstand (3:41)
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StartBatman from a Handstand (2:18)
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StartInvert - Ayesha Handstand (3:31)
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StartFlair - Batman (6:25)
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StartThigh Hold - Kick Entry (3:39)
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StartScissor Hold (3:35)
-
StartSailor (from an Invert) (2:41)
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StartCupid (from an Invert) (2:35)
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StartBroken Bird (2:29)
-
StartInside Leg Hang Variation - Double Legs (2:49)
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StartInside Leg Hang Variation - Dragons Tail Grip (4:24)
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StartTwisted Flatline Scorpio (4:15)
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StartBridged Scorpio (3:27)
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StartChoker Hold - Inside Leg Hang Variation (4:59)
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StartDuchess (3:35)
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StartDuchess Variation (3:25)
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StartTabletop (3:13)
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StartTabletop Split (5:02)
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StartTabletop Variation - Half Straddle (4:34)
-
StartRecliner Invert (3:05)
-
StartKnot (2:38)
-
StartOrgan Keeper (3:48)
-
StartMartini (2:44)
-
StartTriangle Seat (3:43)
-
StartRussian Layback Seat (from an Invert) (3:19)
-
StartRussian Layback (5:26)
-
StartPeacock (4:50)
-
StartStatic Rotations (3:17)
-
StartCooper Split (2:23)
-
StartPterodactyl (3:06)
-
StartBlade (1:40)
-
StartTwisted Gemini (2:14)
-
StartCradled Genie (3:16)
-
StartGenie Split (3:49)
-
StartInverted Unicorn (4:34)
-
StartSneaky Straddle (2:20)
-
StartShi Shi Invert (2:46)
-
StartButterfly Pull Up (2:40)
-
StartTitanic (4:31)
-
StartIllusionist (4:25)
-
StartInverted Spiderman (2:51)
-
StartZombie (3:29)
-
StartGenie Flip Invert (2:46)
-
StartMeathook (4:26)
-
StartTwisted Jasmine (3:09)
-
StartScutoid (3:30)
-
StartGargoyle (3:01)
-
StartOutside Leg Split (3:10)
-
StartTwisted Viva (2:06)
-
StartTwisted Knot (4:02)
-
StartHang Glider (3:01)
-
StartHang Glider Flip (1:48)
-
StartGenie - Hang Glider Flip (4:51)
-
StartThe Felicity (4:16)
-
StartHelix (2:11)
-
StartBroken Dragon (2:18)
-
StartWonder (3:29)
-
StartBunny Split Variation (3:52)
-
StartBunny Split (3:32)
-
StartMarchetti Split (5:39)
-
StartSuperman Flip (2:57)
-
StartUnicorn (3:33)
-
StartSide Superman (2:30)
-
StartSeahorse (6:08)
-
StartLois Lane (from an Invert) (3:30)
-
StartNebula (3:00)
-
StartShy Bendy (3:42)
-
StartExtended Genie (2:26)
-
StartCrossed Knee Hold (5:48)
-
StartGenie - Trapped Planche (4:27)
-
StartTulip Variation (3:16)
-
StartDevil Point Shuffle (4:45)
-
StartSneaky V Handstand (2:32)
-
StartSneaky V (4:01)
-
StartCaterpillar Repeats (2:18)
-
StartButterfly Knee Hold (3:15)
-
StartFloating Butterfly (2:48)
-
StartTwisted Butterfly (4:08)
-
StartTrapped Butterfly (5:07)
-
StartRussian Butterfly (5:05)
-
StartJackknife (2:34)
-
StartPencil (2:35)
-
StartPencil - Forearm Grip (3:07)
-
StartTransition to a Forearm Grip (3:19)
-
StartFlair - Twisted Grip Ayesha (4:08)
-
StartShoulder Mount Pencil (1:39)
-
StartShoulder Mount Straddle (3:24)
-
StartBrass Monkey Hug (3:10)
-
StartGoddess (3:26)
-
StartShoulder Mount Butterfly (2:45)
-
StartShoulder Mount Knee Hold (3:03)
-
StartShoulder Mount Leg Hook - Apprentice (3:25)
-
StartInverted Moonbeam (2:45)
-
StartBrass Monkey Walkover (4:15)
-
StartEros (2:15)
-
StartBrass Bridge (4:36)
-
StartBrass Bridge Flip (2:53)
-
StartLove Hug (3:10)
-
StartPegasus (4:26)
-
StartHang Glider - Pegasus (5:05)
-
StartShoulder Mount Plank - One Leg Bent (3:20)
-
StartShoulder Mount Plank - Resistance Band Training (2:01)
-
StartSky Dancer (2:52)
-
StartShoulder Mount Floor Roll (2:37)
-
StartShoulder Mount Walkover (4:14)
-
StartShoulder Mount Flip (2:51)
-
StartShoulder Mount Bounce Down (2:48)
-
StartShoulder Mount Pop (5:14)
-
StartShoulder Mount Trapped Split - No Pop (4:25)
-
StartShoulder Mount Trapped Split - Pop (4:43)
-
StartTrapped Split Flip (5:50)
-
StartTwisted Grip / Princess Grip Shoulder Mount (3:52)
-
StartAerial Shoulder Mount (2:27)
-
StartButterfly Flip (4:55)
-
StartMax Split (4:17)
-
StartPrayer Hold (3:05)
-
StartClaw Grip Walkover (3:56)
Combos and Routines
Available in
days
days
after you enroll
-
StartOutside Step - Pirouette - Fireman Spin (5:13)
-
StartOutside Step - Inside Hook - Elbow Pirouette (1:42)
-
StartOutside Step - Back Hook - Log Roll - Floor Star (3:14)
-
StartOutside Step - Pirouette - Chair - Front Hook - Chair Pose (2:44)
-
StartOutside Step - Cup Grip Pirouette - Carousel - Climb (2:55)
-
StartCarousel - Back Hook - Kick Over - Pole Squat (3:23)
-
StartOutside Step - Inside Step - Cartwheel - Cartwheel (3:39)
-
StartCartwheel - Seat (2:59)
-
StartInside Step - Cup Grip Pirouette - Inside Leg Hook - Leg Switch (2:59)
-
StartInside Step - Outside Step - Closed Cross Leg Fireman - Extended Fireman (2:06)
-
StartBoomerang - Climb - Bow - Spin Down (1:53)
-
StartExtended Front Hook - Sunwheel - Pole Hug (2:19)
-
StartCrossed Chair Combo (5:40)
-
StartOutside Step - Inside Step - Outside Step - Pirouette - Tick Tock - Pirouette - Straddle Lift (4:34)
-
StartOutside Step - Pirouette - Inside Hook - Lift - Back Hook - Lunge (3:32)
-
StartOutside Step - Wrist Seat (4:15)
-
StartInside Step - Outside Step - Lean - Back Attitude - Floor Cartwheel (5:28)
-
StartSplit Leap - Pirouette - Leg Hook - Squat (5:09)
-
StartBoomerang - Climb (2:42)
-
StartSunwheel Spin - Climb (3:27)
-
StartMermaid - Reverse Grab - Forearm Stand - Shoulder Roll - Cradle Spin Up (5:36)
-
StartBack Attitude Leap - Chair Variation - Pirouette - Extended Front Hook - Kick - Pirouette (6:39)
-
StartSpin - Outside Step - Lunge - Reverse Grab - Russian Stand Up - Cartwheel - Layout (5:29)
-
StartLift - Log Roll - Cartwheel - Knee Spin - Back Hook - Invert (5:06)
-
StartChair - Outside Step - Cartwheel - Layout (4:36)
-
StartApprentice - Cradle - Straddle Variation (2:43)
-
StartWrist Seat Spin - Ball (3:26)
-
StartSide Seat - Ball (5:08)
-
StartOutside Step - Back Attitude - Front Attitude - Extended Front Hook - Ball (7:23)
-
StartReverse Grab - Climb (2:03)
-
StartReverse Grab - Invert (1:41)
-
StartCradle Spin - Straddle Invert (1:43)
-
StartOutside Step - Back Hook - Invert (4:51)
-
StartInside Step - Corkscrew - Outside Step - Pirouette - Cup Grip Pirouette - Cradle - Invert (4:31)
-
StartSide Climb Twizzle Combo (3:04)
-
StartPost Spin - Side Superman Combo (5:32)
-
StartBall Drop Combo (4:24)
-
StartBack Hook Twizzle Combo (5:22)
-
StartCarousel - Shoulder Mount (3:37)
-
StartSkater Hold - Ball (3:45)
-
StartBottle Rocket - Star - Superman - Chair Hold (6:27)
-
StartStargazer - Cross Knee Release (3:48)
-
StartCross Knee Release - Bow and Arrow Handstand - Handstand Dismount (3:37)
-
StartCartwheel - Bow and Arrow Combo (5:35)
-
StartCross Ankle Release - Iguana Crab / Fang (5:06)
-
StartPlank - Cross Ankle Release (3:13)
-
StartLayout - Plank - Cross Ankle Release - Iguana Pencil - Crunch Up (3:32)
-
StartCross Ankle Release - Brass Monkey (5:31)
-
StartDouble Cross Knee Release - Iguana - Climb Over - Ball (6:30)
-
StartCartwheel - Meathook (2:53)
-
StartUmbrella - Knot - Iguana Bow and Arrow - Forearm Bow and Arrow (4:43)
-
StartPike - Cross Knee Release (3:05)
-
StartReverse Grab - Reiko Split (2:48)
-
StartReiko Split - Split Heel Pose (2:14)
-
StartReiko Split - Butterfly (3:51)
-
StartReiko Split - Ayesha via Leg Hook (5:35)
-
StartSuperman - Split (5:28)
-
StartSuperman - Ass On A Platter - Shoulder Roll Pike (3:23)
-
StartSuperman Flip - Shoulder Mount Floor Planche / Ass on a Platter (4:34)
-
StartSuperman - Inside Leg Hang (5:04)
-
StartFlatline - Marley Variation (2:31)
-
StartCast Off - Flatline (4:40)
-
StartCast Off - Flip (5:24)
-
StartSplit Heel Pose - Inside Leg Hang - Floor Jade (7:16)
-
StartCartwheel - Butterfly (2:41)
-
StartChair Spin - Outside Step - Inside Step - Cartwheel Invert - Butterfly - Flatline Scorpio (6:42)
-
StartApprentice - Goddess (4:43)
-
StartApprentice - Flatline Scorpio (5:17)
-
StartApprentice - Butterfly (3:29)
-
StartButterfly - Flatline Scorpio (2:44)
-
StartCupid - Butterfly (3:00)
-
StartStraddle Hold - Butterfly (3:51)
-
StartStraddle Hold - Ayesha (2:49)
-
StartSailor - Marley (2:47)
-
StartSide Climb - Outside Leg Hang (3:50)
-
StartOutside Step - Shi Shi Invert (2:21)
-
StartLeg Switches (4:07)
-
StartOutside Leg Hang - Butterfly - Apprentice (4:03)
-
StartOutside Leg Hang - Flatline Scorpio (3:36)
-
StartOutside Leg Hang - Thigh Hold - Flatline Scorpio (3:18)
-
StartOutside Leg Hang - Mantis - Flatline Scorpio - Pose - Straddle - Lunge (6:29)
-
StartOutside Leg Hang - Inside Leg Hang via Thigh Hold (3:35)
-
StartOutside Leg Hang - Ball - Inside Leg Hang (4:44)
-
StartOutside Leg Hang - Figurehead - Apprentice - Butterfly (4:07)
-
StartOutside Leg Hang - Scissor Hold - Star - Apprentice Climb Over - Ball (7:47)
-
StartInvert - Sitting Bird - Apprentice - Superman (8:15)
-
StartHang Glider - Side Bow and Arrow (2:35)
-
StartGenie Tumble (3:09)
-
StartSide Climb Flip (4:43)
-
StartFlatline Scorpio - Ball via Mini Drop (6:09)
-
StartMartini Drop (4:38)
-
StartMartini - Diva Split (3:54)
-
StartApprentice Pop - Martini (5:41)
-
StartCrucifix - Thigh Hold - Mantis - Shoulder Dismount (4:19)
-
StartSpinning Climb - Aerial Invert - Outside Leg Hang - Thigh Hold - Hero - Figurehead - Ball (5:14)
-
StartFlatline Scorpio - Inside Leg Hang - Thigh Hold (3:25)
-
StartFlatline Scorpio - Allegra - Superman (2:34)
-
StartSplit Heel Pose - Inside Leg Hang - Outside Leg Split - Climb Over - Back Hook Hold (5:35)
-
StartScorpio Flip (3:55)
-
StartScorpio Flip via Ayesha (3:38)
-
StartExtended Butterfly - Flatline Scorpio - Superman (2:39)
-
StartSailor - Extended Butterfly - Sneaky V - Genie (5:59)
-
StartOutside Step - Invert - Genie - Genie Pose - Swivel - Violator (8:10)
-
StartAerial Invert - Pterodactyl - Figurehead (3:34)
-
StartChair Spin - Climb - Pterodactyl - Flatline Scorpio - Lunge (8:41)
-
StartAerial Invert - Butterfly - Superman (3:57)
-
StartOutside Step - Back Hook - Climb Over - Genie - Ball (5:03)
-
StartForearm Pencil - Flag Straddle Variation (2:25)
-
StartBallerina Combo (5:51)
-
StartHandstand Butterfly - Twist - Forearm Bow and Arrow (7:51)
-
StartHandstand Climb Over - Genie - Sneaky V Handstand - Split (4:26)
-
StartStag Handstand - Brass Monkey Hook - Reverse Poisson Forearm Stand - Fake Split (6:24)
-
StartClimb Over Combo (6:53)
-
StartApprentice - Butterfly - Sneaky V - Genie (5:12)
-
StartWrist Seat - Sneaky V (4:30)
-
StartFlag Split - Brass Monkey (3:43)
-
StartExtended Butterfly - Reverse Poisson (3:25)
-
StartWineglass - Extended Butterfly (4:11)
-
StartSpinning Chopper - Climb Over - Aerial Invert - Figurehead - Apprentice - Flatline Scorpio Lower (6:22)
-
StartCupid - Pike - Marchetti Split - Flatline - Thigh Hold - Handstand Dismount (8:19)
-
StartHip Hold - Inside Leg Hang - Ayesha (5:22)
-
StartSuperman - Flatline Scorpio - Straddle - Goddess - Forearm Stand Sneaky V - Genie (8:32)
-
StartApprentice - Flatline Scorpio - Inside Leg Hang - Handstand - Handstand Stag Variation - Climb Over (7:40)
-
StartApprentice - Ayesha (4:39)
-
StartFlatline Scorpio - Tabletop Split - Iguana Pencil - Crunch Up (8:38)
-
StartFlatline Scorpio - Brass Monkey (4:58)
-
StartFlatline Scorpio - Ayesha (2:25)
-
StartFlatline Scorpio - Ayesha Handstand (5:46)
-
StartInside Leg Hang - Twisted Grip Ayesha - Pencil (5:22)
-
StartEros - Inside Leg Hook - Ayesha - Figurehead (6:04)
-
StartExtended Butterfly - Walkover (2:26)
-
StartShoulder Mount - Thigh Hold (3:54)
-
StartShoulder Mount - Brass Monkey - Goddess - Shy Bendy - Wrist Seat (6:04)
-
StartTwisted Grip Shoulder Mount - Bow and Arrow Pose - Pegasus - Flatline Scorpio - Straddle - Superman (8:28)
-
StartShoulder Mount - Elbow Straddle Hold - Ayesha Handstand - Flatline Scorpio (9:59)
-
StartShoulder Mount - Trapped Split Flip - Layout - Crossed Knee Hold - Handstand Lower (6:46)
-
StartSomeone You Loved - Flow (12:14)
-
StartLow Flow Pole Routine - Intermediate (15:36)
Spin Pole
Available in
days
days
after you enroll
-
StartUsing a Spin Pole
-
StartAdapting Static Spins to a Spin Pole
-
StartAdapting Static Moves, Holds and Inverts to a Spin Pole
-
StartClosed Cross Leg Fireman - Fireman - Extended Fireman - Mermaid Spin (5:02)
-
StartFront Hook to Back Hook (3:26)
-
StartKnee Tucks in a Chair (1:33)
-
StartFront Hook - Pirouette - Open Cross Leg Fireman - Pirouette - Back Hook (4:58)
-
StartTinkerbell - Ankle Hold Shapes - Open Cross Leg Fireman - Boomerang - Pirouette (5:11)
-
StartSide Seat / Sitting Bird (2:08)
-
StartCarousel Variation - Chair - Front Hook - Side Seat (2:51)
-
StartApprentice - Martini - Layout Variation - Violator on the Floor (8:34)
-
StartChair Spin - Elbow Grip (2:53)
-
StartPencil Spin (2:12)
-
StartSpinning Climb (3:42)
-
StartAir Walk (4:51)
-
StartAnkle Hold (3:15)
-
StartVortex (3:53)
-
StartSonic Spin (3:19)
-
StartReverse Grab (2:19)
-
StartPixie Spin (3:12)
-
StartCorkscrew (5:33)
-
StartAnkle Hold - Pixie Spin (3:02)
-
StartJazz Seat / Wrist Seat Variation (3:57)
-
StartScissor Hold (3:11)
-
StartFake Split Pose Combo (5:27)
-
StartShi Shi Spin (5:13)
-
StartBackwards Star - Forwards Star - Ball (4:22)
-
StartFlair (2:11)
-
StartTwisted Sister Combo (4:27)
-
StartHow To Invert - Backwards (4:02)
-
StartHow To Invert - Forwards (2:55)
-
StartOutside Step - Tabletop (3:23)
-
StartClimbing Twist - Invert (3:10)
-
StartStraight Leg Spin - Marley - Climb Over (3:57)
-
StartLegend (3:00)
-
StartLeg Switches via a Thigh Hold (4:02)
-
StartJuliette Spin - Climb - Thigh Hold - Flatline Scorpio (6:48)
-
StartCartwheel - Seat - Mantis - Shoulder Dismount (7:00)
-
StartStar (5:06)
-
StartBallerina Variation - Sickle Foot (5:31)
-
StartSide Seat - Icarus - Pixie Spin (7:57)
-
StartStraight Leg Spin - Helix - Apprentice - Cradle (6:46)
-
StartSneaky Straddle - Remi Sit (5:31)
-
StartGenie - Martini Variation - Genie - Seat (7:02)
-
StartSide Seat - Invert - Claw Grip Straddle - Seat - Ball (6:10)
-
StartButterfly - Elbow Hold Shapes - Inside Leg Hang Variation - Legend - Straddle (7:59)
-
StartSuicide Spin (4:16)
-
StartLux (4:59)
Heels
Available in
days
days
after you enroll
-
StartHow to Protect Your Shoes (3:19)
-
StartHow to Walk in Heels (0:54)
-
StartAnkle Warm Up In Heels (2:57)
-
StartBodywaves (2:35)
-
StartCandlestick Leg Waves (2:50)
-
StartCat Crawls (2:11)
-
StartChest and Hip Circles (2:36)
-
StartCradle Kip (2:29)
-
StartFigure 8s (1:38)
-
StartFloor Crawls / Body Slides (2:09)
-
StartFloor Straddles (2:07)
-
StartFloor Walks - Leg Waves (2:17)
-
StartHeels Clack (2:48)
-
StartHair Flick (1:24)
-
StartKnee Spin (2:54)
-
StartKnocked Knees (2:02)
-
StartLeg Circles (2:20)
-
StartLeg Circles in a Straddle (3:00)
-
StartLeg Waves in a Straddle (2:20)
-
StartOutside Step (1:37)
-
StartRussian Stand Up (2:38)
-
StartSliding Stand Up (1:47)
-
StartShoulder Flop (3:28)
-
StartSpeed Bumps (2:56)
-
StartStanding Up (3:02)
-
StartStraddle Lift (1:59)
-
StartStraddle Roll (4:00)
-
StartTabletop Roll Over (2:48)
-
StartTick Tock (2:24)
-
StartTrucker Girl Lift (1:52)
-
StartWalking Around The Pole - Clock Walks (2:17)
-
StartZombie Roll Up (3:53)
Heels Combos and Routines
Available in
days
days
after you enroll
-
StartBodywave - Leg Lift - Lunge - Russian Stand Up - Extended Front Hook (6:06)
-
StartBodywave - Pirouette - Pole Squat - Front Hook - Body Slides (7:47)
-
StartCartwheel - Seat - Split - Leg Waves - Shoulder Roll (6:25)
-
StartCast Off - Squat (4:29)
-
StartConfident Routine - Part 1 (10:19)
-
StartConfident Routine - Part 2 (8:58)
-
StartCrucifix Handstand Drop (3:38)
-
StartFigure 8s and Floor Walks Combo (10:14)
-
StartFireman Spin - Floor Straddle (3:46)
-
StartFloor Jade - Goddess - Ball (4:13)
-
StartKings & Queens Routine (6:26)
-
StartKnee Spin - Spin Up (2:41)
-
StartOutside Step - Back Attitude - Floor Cartwheel - Leg Lift (3:55)
-
StartOutside Step - Fancy Chair - Stand (2:57)
-
StartOutside Step - Leg Hook - Carousel - Floor Straddle - Cat Crawl (8:01)
-
StartOutside Step - Pirouette - Arch - Pike Hold - Shoulder Roll (7:52)
-
StartOutside Step - Pirouette - Bodywave Squat - Outside Step - Leg Swipes (6:04)
-
StartOutside Step - Pirouette - Leg Hook - Knee Spin (4:23)
-
StartPirouette - Outside Step - Bodywave - Mini Drop (6:39)
-
StartScorpio Handstand Drop (3:06)
-
StartSide Bodywave - Leg Hook - Chair - Floor Straddle - Hook - Shoulder Roll (9:31)
-
StartSide Seat - Pirouette Combo (4:11)
-
StartSit - Knee Spin (2:13)
-
StartSpinning Chopper - Outside Leg Hang - Handstand Drop (4:05)
-
StartSquat - Baby Drop (2:16)
Frequently Asked Questions
When can I get started?
At PoleFreaks Studio, our pole training starts right now! It is a completely self-paced online learning resource - you decide when you start and when you finish! We add new tutorials each week, so there's always something new to learn! If there's a pole move that you'd love to see a tutorial for in the PoleFreaks Studio members area, let us know.
How long will I have access to the pole tutorials and training resources?
As long as you want! After enrolling, you have unlimited access to all the videos and training resources for as long as you maintain your subscription - across any and all devices you own.
What happens if I need to cancel my subscription?
Of course, we would be so sad to see you leave, but if you need to cancel your subscription, you can do so quickly and easily in the "Manage Subscriptions" section of the member's area. You are not tied to a minimum term of membership. If you are unsatisfied with your purchase, please contact us in the first 30 days and we will give you a full refund.
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