PoleFreaks Studio Postnatal Plan

Rebuild Your Strength & Confidence After Baby

Introducing Our 24-Week Postnatal Training Plan for Pole Dancers.

If you're a new mum looking to return to pole dancing after childbirth, this is for you!

Our expertly designed 24-week postnatal training plan has been crafted to guide you through a safe, effective, and empowering journey through recovery, rehab, rebuilding, and returning to the pole with confidence.

WHAT’S INCLUDED:

24 Follow-Along Workouts Across Four Phases

    Structured Sessions: Each phase includes six guided workouts, progressively increasing in intensity as you advance through your postnatal journey. The initial sessions are shorter to accommodate your new schedule and focus on gentle recovery, while later workouts help rebuild strength and skills.
    Targeted Recovery: Each workout is designed to meet your body’s needs at different stages of your recovery, focusing on core strength, pelvic floor rehabilitation, and overall body conditioning.
    Steady Progression: The plan ensures continual progress and a new challenge to work on at every stage of your recovery, keeping you motivated and on track without overwhelming your body.

Individual Exercise Tutorials

    Detailed Instruction: With the workouts we break down each move into easy-to-follow steps, ensuring you perform them safely and effectively with extra tutorials provided for our more tricky exercises.
    Customised Learning: Go at your own pace with precise guidance, allowing you to focus on areas that need extra attention.
    Foundational Strength Building: Develop the mind-body connection and exercise techniques necessary for a safe and strong return to pole dancing.

Community Support and Bonus Content

    Connect & Share: Access our online community to ask questions, share your progress, and connect with other new mums on the same journey.
    Additional Resources: Enjoy bonus content, including extra on the pole and off the pole tutorials designed to complement your training and enhance your recovery.
    Stay Inspired: Engage with other participants and stay motivated throughout your 24-week journey.

Comprehensive Downloadable Guide

    Organised Learning: Follow a structured plan with links to all videos and tutorials, giving you a clear roadmap for your recovery and return to the pole.

    Convenience: Printable guide for easy reference, allowing you to plan and review your workouts anytime, anywhere, including a progress chart to keep you on track.

    Versatility: Suitable for digital or printed formats to accommodate all learning preferences.

WHY CHOOSE OUR TRAINING PLAN?

Tailored for New Mums

Start at a pace that suits your postnatal body and build up gradually. Our plan is specifically designed for new mums, helping you reconnect with your body, rebuild strength, and regain your confidence on the pole. Our gentle, step-by-step approach ensures you don’t feel overwhelmed while providing the necessary support for your recovery.

Phase-Based Training Approach

Our program is divided into four distinct phases—Recover, Rehab, Rebuild, and Return—each lasting six weeks. This structured approach ensures that you cover every aspect of postnatal recovery and pole training.

Expert Guidance and Real Experience

With over 10 years of teaching experience in pole dancing and personal training, Holly Munson, a mum of two herself, understands the challenges of postnatal recovery. She brings her personal journey, professional expertise, and passion for workouts and pole dancing to every session, ensuring you receive high-quality, effective instruction.

WHY YOU’LL LOVE IT:

  • No More Guesswork: Follow our structured plan and know exactly what to do at each stage of your recovery.
  • Flexible Learning: Access video tutorials and a comprehensive PDF guide, making it easy to learn and train on your terms.
  • Holistic Recovery: Our plan covers all aspects of postnatal fitness, from gentle recovery exercises to strength-building moves.
  • Affordable: All this for a one-time payment of $99.


Your Instructor


Holly Munson
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


Frequently Asked Questions


Will I be able to keep up with the course lessons?
Our training plan is designed for you to work completely at your own pace. Each phase lasts a minimum of 6 weeks, but you're free to work at your own pace and take as long as you need.
What if I'm short on time?
That's absolutely fine and to be honest, expected even! The workouts in the first phase are shorter than the rest, with the pole workouts in Phase 4 being the longest at around 40 minutes. You need to do each workout once (preferably at least twice) so you know the technique and then you can dip in a out of them as much as you want / need. I've written the workout plans out for you to do this.
How long will I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I'm unsatisfied with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.
Are the classes taught on spinning or static poles?
The workouts in Phase 4 are taught on static poles.
I'm already a PoleFreaks Studio member, should I buy this?
If you have an active PFS subscription, you already have access to our Postnatal Plan. Yippee.
When Can I Start?
Every birth is different and so we have staggered start phases. While we don't want to rush you back into exercise, this is what I usually recommend: For those who have had a vaginal birth with no complications you can start this plan from day 1 (if you like!) If you have had a first or second degree tear we have given advice within the plan on how to make the workouts more comfortable for you if needs be. If you had a vaginal birth with complications, or if you have had a c-section we ask for you to have you 6-8 week check with your doctor and get the okay to exercise. Whether it's been 5-weeks or 5-years since you had your baby, you'll benefit from this training plan. If you're not sure if this plan is suitable for you, please do get in touch.

A NOTE FROM HOLLY

It's so tempting to jump straight back on the pole after having a baby, but I know first-hand how important it is for us to give ourselves a break and recover properly first.

With my pre-and-postnatal qualifications, I have taught many a pole dancer over the years through their pregnancy and beyond and wanted to create this plan based on both my teaching insights and my own personal experience.

We start our first phase in a very gentle but important way, focusing a lot on our pelvic floor. This means that you can start this plan early on in your postnatal journey. I have written guidance within the plan on when you can start each section and when you can progress to the next.

The wonderful thing about this plan is that I filmed this while I was on my second postnatal journey and filmed this in real time. When you are doing Phase 1 Workout 4, I was in Week 4 of my own journey, so I'm going through it with you and know how it feels!

Our first three phases are off the pole and need minimal space and no equipment, and we finally get back to the pole in Phase 4.

I feel so much stronger and happier knowing that I've worked through this postnatal plan before coming safely back to the pole and gaining more skills every day.

Get started now!