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PoleFreaks Studio - Classic

  Start Here
  •  
    Before You Begin (0:12)
  •  
    Video Tour (3:54)
  •  
    Search the Full A-Z List of Moves
  •  
    Recently Added
  Pole Tips and Talking Points
  •  
    How To Train - Where to Start?
  •  
    Training Both Sides
  •  
    Things To Do Every Training Session
  •  
    How to Find Moves for Your Level (7:07)
  •  
    How To Search PoleFreaks Studio (2:22)
  •  
    Frequency of Training
  •  
    Pole Do's and Don'ts
  •  
    How To Engage Your Muscles (2:13)
  •  
    Pole Goodies - Where To Buy Them
  •  
    Buying a Pole - Where to Start?
  •  
    How To Clean Your Pole
  •  
    How To Get Momentum (0:50)
  •  
    How to Avoid Pole Burn (1:28)
  •  
    Hypermobility with Pole (0:49)
  •  
    Different Names For Every Move
  •  
    How To Work Around Feeling Slippery
  •  
    Spin vs Static
  •  
    How To Spot
  •  
    Rate Of Progression
  •  
    Training By Yourself
  •  
    Grips - Hand Positions (6:04)
  •  
    Grip Aids
  •  
    Twisted Grip - Why I Avoid It
  •  
    How to Pull and Push When Inverted (1:53)
  •  
    How To Loop A Resistance Band (2:08)
  12 Week Training Plan - Getting Started on the Pole
  •  
    12 Week Training Plan
  Follow Along Pole Classes
  •  
    12 Week Training Plan - Week 1 - Beginners (63:13)
  •  
    12 Week Training Plan - Week 2 - Beginners (66:51)
  •  
    12 Week Training Plan - Week 3 - Beginners (67:48)
  •  
    12 Week Training Plan - Week 4 - Beginners (69:58)
  •  
    12 Week Training Plan - Week 5 - Beginners (67:31)
  •  
    12 Week Training Plan - Week 6 - Beginners (63:36)
  •  
    12 Week Training Plan - Week 7 - Beginners (65:14)
  •  
    12 Week Training Plan - Week 8 - Beginners (66:14)
  •  
    12 Week Training Plan - Week 9 - Beginners (62:29)
  •  
    12 Week Training Plan - Week 10 - Beginners (64:17)
  •  
    12 Week Training Plan - Week 11 - Beginners (69:40)
  •  
    12 Week Training Plan - Week 12 - Beginners (61:22)
  •  
    Crossed Ball Seat, Russian Layback Headstand and More! - Beginners (64:22)
  •  
    Mermaid Spin Combo, Superman Spin and More! - Beginners (59:41)
  •  
    No Handed Sitting Bird, Side Seat and More! - Beginners (62:19)
  •  
    Spin Combo, Sitting Bird and More! - Beginners (66:26)
  •  
    Spin Combo, Diamond Shapes and More! - Beginners (61:52)
  •  
    Spin Combo to the Floor, Liberty Pose and More! - Beginners (66:03)
  •  
    Strength Class - 20min EMOM - Beginners (49:34)
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    Thigh Hold Combo, S Seat And More! - Beginners (62:09)
  •  
    Fireman Spin Combo, Shoulder Stand and More! - Beginner / Intermediate (58:58)
  •  
    Moves Based on a Low Genie - Beginner / Intermediate (64:24)
  •  
    12 Stage Invert Plan - Stage 1 - Intermediate (63:37)
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    12 Stage Invert Plan - Stage 2 - Intermediate (65:35)
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    12 Stage Invert Plan - Stage 3 - Intermediate (72:34)
  •  
    12 Stage Invert Plan - Stage 4 - Intermediate (72:01)
  •  
    12 Stage Invert Plan - Stage 5 - Intermediate (68:05)
  •  
    12 Stage Invert Plan - Stage 6 - Intermediate (70:03)
  •  
    12 Stage Invert Plan - Stage 7 - Intermediate (62:27)
  •  
    12 Stage Invert Plan - Stage 8 - Intermediate (65:36)
  •  
    12 Stage Invert Plan - Stage 9 - Intermediate (67:25)
  •  
    12 Stage Invert Plan - Stage 10 - Intermediate (67:03)
  •  
    12 Stage Invert Plan - Stage 11 - Intermediate (66:59)
  •  
    12 Stage Invert Plan - Stage 12 - Intermediate (63:17)
  •  
    Apprentice - Chair Hold Combo, Claw Grip Shape and More! - Intermediate (63:26)
  •  
    Blade Combo, Meathook and More! - Intermediate (61:55)
  •  
    Butterfly Combo, Genie Combo and More! - Intermediate (63:52)
  •  
    Butterfly Knee Hold Combo, Handstand Combo & More! - Intermediate (62:46)
  •  
    Carousel - Chair Combo, Butterfly Combo and More! - Intermediate (65:44)
  •  
    Cartwheel - Seat Combo, Butterfly - Thigh Hold Combo & More! - Intermediate (61:57)
  •  
    Chair Spin Combo, Seat Combo and More! - Intermediate (64:49)
  •  
    Circuit Interval Session - Intermediate (51:06)
  •  
    Class For a Hot Day - Intermediate (61:48)
  •  
    Extended Front Hook - Shoulder Mount Scissor Kick Combo, Cross Ankle Release Combo and More! - Intermediate (61:15)
  •  
    Flatline Scorpio Moves, Seats and More! - Intermediate (62:30)
  •  
    Forearm Stand Split, Combos and More! - Intermediate (64:44)
  •  
    Marley - Shoulder Mount Butterfly, Wrist Seat Combo and More! - Intermediate (65:41)
  •  
    Martini - Half Split, Open Cross Leg Fireman Combo and More! - Intermediate (60:13)
  •  
    Martini - Superman, Compass and More! - Intermediate (62:03)
  •  
    Nebula, Bottle Rocket Combo and More! - Intermediate (65:08)
  •  
    Outside Leg Hang - Butterfly Combo, Reverse Grab Combo and More! - Intermediate (61:46)
  •  
    Pterodactyl Variation Combo, Inside Leg Hang Shapes and More! - Intermediate (65:10)
  •  
    Russian Layback Seat Combo, Fun Superman Entry and More! - Intermediate (62:59)
  •  
    Shoulder Mount and Superman Combos - Intermediate with Advanced Options (69:57)
  •  
    Side Bow & Arrow Combo, Mantis and More! - Intermediate (64:58)
  •  
    Straight Leg Martini, Duchess Combo and More! - Intermediate (71:35)
  •  
    Twisted Gemini Combo, Trapped Flag Sit and More! - Intermediate (66:35)
  •  
    Invert+ Plan - Flatline Scorpio - Intermediate / Advanced (67:51)
  •  
    Invert+ Plan - Superman - Intermediate / Advanced (63:05)
  •  
    Invert+ Plan - Genie - Intermediate / Advanced (61:37)
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    Invert+ Plan - Butterfly - Intermediate / Advanced (69:22)
  •  
    Invert+ Plan - Inside Leg Hang - Intermediate / Advanced (68:06)
  •  
    Invert+ Plan - Extended Butterfly - Intermediate / Advanced (65:36)
  •  
    Invert+ Plan - Handstand - Intermediate / Advanced (72:58)
  •  
    Invert+ Plan - Shoulder Mount - Intermediate / Advanced (74:58)
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    Invert+ Plan - Brass Monkey - Intermediate / Advanced (77:09)
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    Invert+ Plan - Shoulder Mount (Different Grips) - Intermediate / Advanced (61:35)
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    Invert+ Plan - Ayesha - Intermediate / Advanced (72:36)
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    Invert+ Plan - Handspring - Intermediate / Advanced (60:55)
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    Batman Flair, Superman Combo and More! - Intermediate / Advanced (62:15)
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    Brass Monkey Claw Pose and More! - Intermediate / Advanced (64:41)
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    Chair Spin Combos, Pterodactyl and More! - Intermediate / Advanced (63:25)
  •  
    Circuit Interval Session - Intermediate / Advanced (52:28)
  •  
    Climb - Boomerang Invert Combo, Genie - Baby Flip Combo and More! - Intermediate / Advanced (61:42)
  •  
    Double Cross Knee Release Combo and More! - Intermediate / Advanced (61:23)
  •  
    Front - Back Attitude - Invert Combo, Hang Glider Combo and More! - Intermediate / Advanced (58:19)
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    Inverted Unicorn Combo, Flow and More! - Intermediate / Advanced (66:33)
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    Mermaid Spin Combo, Extended Butterfly - Reverse Poisson and More! - Intermediate / Advanced (63:04)
  •  
    Monkey Spin - Invert Combo, Genie Flip Combo and More! - Intermediate / Advanced (69:39)
  •  
    Moves Based on a Butterfly - Intermediate / Advanced (66:10)
  •  
    Seahorse, Butterfly - Shoulder Mount Combo and More! - Intermediate / Advanced (66:03)
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    Shoulder Mount - Double Knee Hang Combo, Muse and More! - Intermediate / Advanced (58:26)
  •  
    Trapped Grip Class - Intermediate / Advanced (64:22)
  •  
    Twizzle - Cross Knee Release Combo, Claw Grip Jackknife Combo and More! - Intermediate / Advanced (63:34)
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    Wrist Seat - Superman Combo, Shoulder Mount - Thigh Hold and More! - Intermediate / Advanced (70:35)
  •  
    Spin Pole - Intro to Spin Pole - Beginners / Intermediate (62:53)
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    Spin Pole - Floating Butterfly Combo, Seated Combos and More! - Intermediate (64:24)
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    Spin Pole - Lots of Climbs and More! - Intermediate (59:52)
  •  
    Spin Pole - Claw Grip Straddles and More - Intermediate / Advanced (63:57)
  •  
    Heels & Spin Pole - Inside Leg Hang - Half Split Routine - Intermediate (64:15)
  •  
    Heels & Spin Pole - Wrist Seat and Floating Butterfly Class - Intermediate (76:12)
  •  
    Heels - Clack and Drop Combo, and More! - All Levels (64:23)
  •  
    Heels Routine - Birthday Sex - Jeremih
  •  
    Heels Routine - Doja Cat - Freak - Intermediate (60:11)
  •  
    Heels Routine - Doja Cat - Streets - Part 1 - Beginner (68:29)
  •  
    Heels Routine - Doja Cat - Streets - Part 2 - Intermediate (71:39)
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    Heels Routine - Got It - Marian Hill - Beginner - Intermediate (66:28)
  •  
    Routine Class - One More Light - Linkin Park
  •  
    Routine Class - Without You - The Kid LAROI (66:15)
  •  
    Routine Class - Worth It
  Warm Up, Cool Down and Stretches
  •  
    Warm Up - A (9:23)
  •  
    Warm Up - B (17:15)
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    Cool Down - A (5:44)
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    Cool Down - B (11:15)
  •  
    Upper Back and Shoulder Stretches (6:14)
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    Straddle Stretches (23:23)
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    Straddles and Box Splits (60:34)
  •  
    Front Splits (44:29)
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    Front Splits and Splits on Your Back (61:50)
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    Bridges and Cobras - A (54:41)
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    Bridges and Cobras - B (65:07)
  •  
    Side Plank - Bridge (4:10)
  Spins
  •  
    Outside Step - Two Handed (2:41)
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    Outside Step - One Handed (1:49)
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    Scissor Hop (2:16)
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    Pirouette (2:46)
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    Outside Step - Pirouette (3:07)
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    Elbow Pirouette (2:15)
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    Cup Grip Pirouette (2:27)
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    Ballet Hook (3:13)
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    Walking Around The Pole (1:59)
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    Fireman Spin (2:52)
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    Fireman Pike Spin (2:26)
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    Mermaid Spin (1:53)
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    Extended Fireman Spin (2:06)
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    Closed Cross Leg Fireman Spin (2:35)
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    Open Cross Leg Fireman Spin (1:38)
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    Inside Hook (2:09)
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    Front Hook (2:53)
  •  
    Outside Step - Front Hook (1:57)
  •  
    Extended Front Hook (2:39)
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    Back Hook (2:33)
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    Double Back Hook (2:49)
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    Outside Step - Back Hook (3:11)
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    Outside Step - Arch (3:15)
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    Outside Step - Spin to Floor (4:36)
  •  
    Chair Spin (2:09)
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    Chair Pike (1:23)
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    Fancy Chair (2:43)
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    Split Leap (1:53)
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    Chair Spin - Back Hook (3:20)
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    Carousel - Forearm Grip (2:37)
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    Carousel - Back Hook (3:20)
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    Carousel - Split Grip (2:16)
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    Tinkerbell (3:11)
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    Dolphin Spin (1:14)
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    Inside Step (2:09)
  •  
    Juliette Spin (2:20)
  •  
    Outside Step - Inside Step (2:18)
  •  
    Corkscrew Spin (2:30)
  •  
    Corkscrew Variation (2:20)
  •  
    Cartwheel (2:00)
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    Cartwheel Repeats (2:25)
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    Cartwheel - Claw Grip (1:33)
  •  
    Reverse Cartwheel (1:46)
  •  
    Inside Leg Hook Spin (1:49)
  •  
    Inside Leg Hook Spin - Leg Switch (3:59)
  •  
    Forwards Attitude Spin (2:32)
  •  
    Backwards Attitude Spin (2:51)
  •  
    Forwards Attitude Spin - Backwards Attitude Spin (4:08)
  •  
    Cradle Spin - Split Grip (3:10)
  •  
    Cradle Spin - Forearm Grip (3:11)
  •  
    Cradle Spin - Straddle Variation (0:59)
  •  
    Spin Up (2:28)
  •  
    Cradle Spin Up (1:33)
  •  
    Sunwheel Spin (2:39)
  •  
    Straight Leg Spin (4:53)
  •  
    Side Spin (3:14)
  •  
    Boomerang Spin (1:29)
  •  
    Boomerang Spin - High Legs (3:05)
  •  
    Crab Spin (1:18)
  •  
    Pea and Post Prep Spin (3:09)
  •  
    Pea Spin (3:12)
  •  
    Post Spin (3:59)
  •  
    Wrist Seat Spin (2:45)
  •  
    Fairy Walk (2:32)
  •  
    Reverse Grab - Basic (4:09)
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    Reverse Grab - Attitude Legs (3:37)
  •  
    Reverse Grab - Chair Spin (4:10)
  •  
    Reverse Grab - Back Hook (3:46)
  •  
    Reverse Grab - Kick Entry (3:28)
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    Reverse Grab - Push Out (5:12)
  •  
    Pixie Spin (2:46)
  •  
    Monkey Spin (1:34)
  •  
    Genie Spin (3:38)
  •  
    Wineglass Spin (3:15)
  •  
    Leap (2:09)
  •  
    Spin Down (2:14)
  •  
    How To Spin One Handed (6:29)
  •  
    Cast Off (4:28)
  •  
    Air Pirouette - From Standing (5:54)
  •  
    Air Pirouette (6:31)
  •  
    Baby Phoenix (4:06)
  Floor Based Moves
  •  
    Pencil - Headstand (2:51)
  •  
    One Leg Bent - Headstand (0:48)
  •  
    Bow and Arrow - Headstand (2:20)
  •  
    Stag Legs - Headstand (1:57)
  •  
    Half Crab - Headstand (1:28)
  •  
    Crab - Headstand (2:09)
  •  
    Russian Layback - Headstand (2:26)
  •  
    Headstand Crunch Up (2:43)
  •  
    Deadlift - Headstand (2:24)
  •  
    Forearm Stand (3:22)
  •  
    Hook - Forearm Straddle (5:14)
  •  
    Leg Hook (1:20)
  •  
    Step 'n' Slide (1:50)
  •  
    Pole Squat (1:59)
  •  
    Chair Pose (2:07)
  •  
    Log Rolls (2:24)
  •  
    Butt Spin (2:44)
  •  
    Knee Spin (3:11)
  •  
    Pike Leg Lifts (on the floor) (1:11)
  •  
    Leg Switches (on the floor) (1:55)
  •  
    Floor Star (1:22)
  •  
    Goddess (on the floor) (3:15)
  •  
    Floor Jade (2:27)
  •  
    Cartwheel (on the floor) (1:56)
  •  
    Cartwheel (on the floor) - Martini (2:51)
  •  
    Shoulder Roll (2:27)
  •  
    Shoulder Roll - Pike (2:07)
  •  
    Assisted Fish Flop (2:52)
  •  
    Fish Flop (1:22)
  •  
    Planche (3:38)
  •  
    Split Planche (2:43)
  Strength Moves
  •  
    Hip Thrusts - Invert Prep (2:16)
  •  
    Prayer Slides (2:10)
  •  
    Pull Ups (2:33)
  •  
    Shoulder Shrugs (2:32)
  •  
    Ballet Hook Oblique Crunches (1:09)
  •  
    Ballet Hook Oblique Twists (3:02)
  •  
    Ball Rocks - Invert Prep (2:24)
  •  
    Straddle on the Floor - Invert Prep (3:47)
  •  
    Lunge - Invert - Invert Prep (5:37)
  •  
    Knee Tucks (2:35)
  •  
    Knee Tucks - Claw Grip (2:17)
  •  
    Pull Up Knee Tucks - Invert Prep (1:20)
  •  
    Straddle Leg Lifts - Invert Prep (2:40)
  •  
    Straddle Leg Lifts (1:21)
  •  
    Straddle Lift Heel Claps (1:13)
  •  
    Pike Leg Lifts (1:25)
  •  
    Aerial Inverts - Tucks or Straddles (1:02)
  •  
    Negatives (0:54)
  •  
    Pole Squats (1:05)
  •  
    Seated Lowers (1:38)
  •  
    Wheelbarrow Press-Ups (2:07)
  •  
    Inverted D Lifts (1:45)
  •  
    Cup Grip Hang (2:24)
  •  
    Split Grip Push Out (3:23)
  •  
    Resistance Band Deadlifts (4:05)
  •  
    Climbing Repeats (1:31)
  •  
    Straddle Slide Pull Ups (2:03)
  •  
    Pull Up Climb (2:51)
  •  
    Dragon Flags (3:05)
  •  
    Apprentice Repeats (2:20)
  •  
    Apprentice - Butterfly Repeats (3:31)
  •  
    Climb Over Repeats (2:50)
  •  
    Cartwheel - Aerial Invert (4:36)
  •  
    Shoulder Mount Strength Exercises (2:33)
  •  
    Handstand Press-Ups (3:26)
  •  
    Pencil Push Out Hold (4:28)
  Strength Exercises - Non Pole
  •  
    30 Day Press-Up Challenge
  •  
    Ankle Stability Exercises (1:37)
  •  
    Asymmetrical Press-Ups (1:32)
  •  
    Hip Lifts (1:03)
  •  
    Kneeling Press-Ups (1:05)
  •  
    Kneeling Press-Ups Wide (1:04)
  •  
    Mountain Climbers (1:06)
  •  
    Mountain Climbers - Knee to Elbow (0:51)
  •  
    Oblique Crunches (0:44)
  •  
    Oblique Touches (1:07)
  •  
    Pike Crunches (0:59)
  •  
    Pike Leg Lowers (1:20)
  •  
    Plank (1:41)
  •  
    Press-Ups (1:09)
  •  
    Press-Ups Wide (0:38)
  •  
    Press-Up Wide Walk Outs (1:15)
  •  
    Reverse Plank (0:42)
  •  
    Serratus Anterior Pushes (1:09)
  •  
    Side Plank (1:39)
  •  
    Tricep Dips (1:04)
  •  
    Wall Press-Ups (0:55)
  HIIT Workouts
  •  
    Week 1 (2:26)
  •  
    Week 2 (2:00)
  •  
    Week 3 (2:33)
  •  
    Week 4 (2:31)
  •  
    Week 5 (2:40)
  •  
    Week 6 (3:02)
  •  
    Week 7 (3:27)
  •  
    Week 8 (3:07)
  •  
    Week 9 (2:19)
  •  
    Week 10 (2:35)
  •  
    Week 11 (2:52)
  •  
    Week 12 (3:17)
  Climbs
  •  
    Basic Climb - Crucifix (4:50)
  •  
    Forwards Crucifix Climb (4:37)
  •  
    Bow (4:36)
  •  
    Thigh Hold (4:33)
  •  
    Chinese Pole Hold (2:38)
  •  
    Forearm Climb (3:06)
  •  
    Spinning Pole Climb (2:21)
  •  
    Side Climb (2:58)
  •  
    Spinning Side Climb (3:25)
  •  
    Chinese Pole Climb (1:31)
  Pole Seats
  •  
    Pole Seat - Basic (4:28)
  •  
    Pole Seat - Basic Variations (2:15)
  •  
    Lift to a Seat (3:32)
  •  
    Layout (5:13)
  •  
    Scissor Seat (3:07)
  •  
    Scissor Seat Variation (3:23)
  •  
    Plank - Two Handed (4:06)
  •  
    Plank - One Handed (5:42)
  •  
    Scissor Plank (4:14)
  •  
    Liberty (3:45)
  •  
    Peter Pan (4:07)
  •  
    Ball (3:27)
  •  
    Crossed Ball Seat (3:50)
  •  
    Pike (3:31)
  •  
    Hip Hold - Straight Legs (3:38)
  •  
    Hip Hold - Bent Leg Variation (3:25)
  •  
    Side Seat / Sitting Bird (3:51)
  •  
    Bottle Rocket (3:26)
  •  
    Cross Knee Release (3:38)
  •  
    Double Cross Knee Release (3:36)
  •  
    Cross Ankle Release (2:27)
  •  
    Martini Seat - from standing (3:58)
  •  
    Martini Seat - Jump Entry (3:10)
  •  
    Martini Seat - Straight Leg Variation (3:49)
  •  
    Russian Layback Seat (4:37)
  •  
    Wrist Seat (3:33)
  •  
    Wrist Seat - Jump Entry (3:47)
  •  
    Violator (2:14)
  Inverts
  •  
    12 Stage Invert Plan
  •  
    Safety Dismount (2:51)
  •  
    How To Invert (3:29)
  •  
    Basic Invert (3:58)
  •  
    Forwards Crucifix - Inverted (3:17)
  •  
    Crucifix - Inverted (4:12)
  •  
    V Invert or Straddle Invert (2:46)
  •  
    Spinning Chopper (2:39)
  •  
    Inside Leg Hang (from a Straddle) (2:14)
  •  
    Ball (4:05)
  •  
    Pike (2:56)
  •  
    Straddle (from Pike) (3:38)
  •  
    Thigh Hold - Inverted (4:03)
  •  
    Thigh Hold - Bent Leg Variation (2:07)
  •  
    Invert - Thigh Hold (from a Straddle) (4:52)
  •  
    Mantis (4:20)
  •  
    Wheelbarrow Dismount (2:13)
  •  
    Push Dismount (2:59)
  •  
    Handstand Kick Down (1:52)
  •  
    Butterfly Handstand (5:32)
  •  
    Butterfly - Body Close (3:34)
  •  
    Butterfly (3:22)
  •  
    Caterpillar (3:53)
  •  
    Flatline Scorpio (3:27)
  •  
    Inside Leg Hang (from Flatline Scorpio) (2:37)
  •  
    Scorpio Handstand (3:46)
  •  
    Allegra - Open (2:33)
  •  
    Allegra (4:06)
  •  
    Outside Leg Hang from the Floor (2:35)
  •  
    Outside Leg Hang (3:48)
  •  
    Flatline (1:56)
  •  
    Marley - Ankles Crossed (3:05)
  •  
    Marley - Holding Ankles (3:24)
  •  
    Forwards Crucifix - Climb Over (2:56)
  •  
    Climb Over (1:18)
  •  
    Superman (from an Invert) (1:45)
  •  
    Jade Hip Hold (2:45)
  •  
    Jade (3:24)
  •  
    Genie (3:27)
  •  
    Genie - Forearm Push (2:16)
  •  
    Genie - No Handed (1:41)
  •  
    Brass Monkey (from a Genie) (4:36)
  •  
    Tulip (2:10)
  •  
    Extended Butterfly (2:52)
  •  
    Inverted D (2:23)
  •  
    Flower (3:18)
  •  
    Ayesha (3:18)
  •  
    Transition to a Cup Grip (1:48)
  •  
    Transition to an Elbow Grip (2:40)
  •  
    Inverted Kick Down (1:26)
  •  
    Pole Handstand (4:10)
  •  
    Handstand Deadlift (2:31)
  •  
    Handstand Into Pole (2:49)
  •  
    Shoulder Dismount (6:05)
  •  
    Shoulder Mount (5:36)
  •  
    Brass Monkey (from a Shoulder Mount) (3:24)
  •  
    Aerial Invert (3:15)
  •  
    Handspring Prep - Lift Backwards (2:41)
  •  
    Handspring - Lift Backwards (3:45)
  •  
    Handspring Prep - Step Forwards (5:43)
  •  
    Handspring - Step Forwards (4:49)
  •  
    Handspring - Twisted Grip (3:08)
  •  
    Handspring - Twisted Grip - Jump Entry (3:36)
  •  
    Iron X (3:22)
  Pole Holds
  •  
    Split Heel Pose (from the floor) (3:16)
  •  
    Levitation (3:36)
  •  
    Crescent Moon Handstand (4:15)
  •  
    Viva (2:01)
  •  
    Star (1:58)
  •  
    Star (on the floor) (3:50)
  •  
    Superman (3:50)
  •  
    Compass (5:29)
  •  
    Aeroplane (3:56)
  •  
    Toothbrush (3:17)
  •  
    Apprentice (2:38)
  •  
    Apprentice Split (3:00)
  •  
    Trapped Flag Sit (5:06)
  •  
    Open Ball Seat (2:55)
  •  
    Hero (2:54)
  •  
    Frodo / Forearm Cradle (3:13)
  •  
    Hip Hitch (4:08)
  •  
    Stargazer (2:38)
  •  
    Skater Hold (3:55)
  •  
    Skater Hold - Elbow Grip (4:22)
  •  
    Reiko Split (2:03)
  •  
    Flying K (2:39)
  •  
    Figurehead (2:28)
  •  
    Umbrella (2:28)
  •  
    Umbrella Split (2:44)
  •  
    Mercury (3:24)
  •  
    Twisted Cupid (3:58)
  •  
    Swan (2:25)
  •  
    Sailor (from a Side Climb) (3:08)
  •  
    Cupid (from a Side Climb) (2:35)
  •  
    Miracle (2:33)
  •  
    Genie (from standing) (3:42)
  •  
    Air Walk (4:01)
  •  
    Crescent Moon (4:32)
  •  
    Bad Kitty Hold (3:04)
  •  
    Shi Shi Spin (3:45)
  •  
    Pole Hug (2:23)
  •  
    Remi Sit (4:33)
  •  
    Ballerina (4:55)
  •  
    Lois Lane (2:33)
  •  
    Thinker (2:06)
  •  
    Twisted Sister (3:47)
  •  
    Embrace (3:42)
  •  
    Embrace - One Handed (2:54)
  •  
    Yogini (3:30)
  •  
    Teddy (3:24)
  •  
    Pike - Armpit Hold (3:40)
  •  
    Twisted Yogini (3:24)
  •  
    Flag - Straddle Variation (1:45)
  •  
    Flag - One Leg Bent (1:40)
  •  
    Flag (2:15)
  •  
    Machine Gun (3:54)
  •  
    Flag Split (3:22)
  •  
    Flag - Vertical Split (4:18)
  •  
    Swimmer (3:06)
  •  
    Arrow Roll (5:10)
  •  
    Garbage Grinder (4:20)
  •  
    Wenson Handstand Variation (4:11)
  •  
    Wenson Handstand Straddle (3:59)
  •  
    Ball Drop (5:26)
  •  
    Ball Jump (5:13)
  •  
    Pole Planche (4:01)
  •  
    Human Flag With A Resistance Band (4:45)
  Pole Inverts - Other
  •  
    Russian Layback Handstand (3:18)
  •  
    Handstand - Bow and Arrow (2:41)
  •  
    Bow and Arrow (from Cross Knee Release) (4:47)
  •  
    Pencil Iguana (from Cross Knee Release) (4:38)
  •  
    Iguana Dismount (3:38)
  •  
    Iguana Mount (4:39)
  •  
    Dangerous Brian (5:06)
  •  
    Iguana Crab (2:53)
  •  
    Reverse Ayesha Pencil (4:45)
  •  
    Reverse Ayesha Straddle (3:39)
  •  
    Reverse Handstand - Crucifix (5:44)
  •  
    Resurrection (5:12)
  •  
    Invert - Handstand (3:53)
  •  
    Leg Block Handstand (2:47)
  •  
    Handstand - Bent Legs (3:02)
  •  
    Handstand Climb Over (2:30)
  •  
    Handstand Walkover (2:19)
  •  
    Handstand Crunch Up (2:55)
  •  
    Handstand - Straddle Dismount (3:24)
  •  
    Handstand - Brass Monkey Shape (2:59)
  •  
    Cup Grip Butterfly Handstand (3:41)
  •  
    Batman from a Handstand (2:18)
  •  
    Invert - Ayesha Handstand (3:31)
  •  
    Flair - Batman (6:25)
  •  
    Thigh Hold - Kick Entry (3:39)
  •  
    Scissor Hold (3:35)
  •  
    Sailor (from an Invert) (2:41)
  •  
    Cupid (from an Invert) (2:35)
  •  
    A Frame (4:31)
  •  
    Broken Bird (2:29)
  •  
    Inside Leg Hang Variation - Double Legs (2:49)
  •  
    Inside Leg Hang Variation - Dragon's Tail Grip (4:24)
  •  
    Inside Leg Hang Variation - Half Split (4:48)
  •  
    Twisted Flatline Scorpio (4:15)
  •  
    Twisted Scorpio Cocoon (2:32)
  •  
    Bridged Scorpio (3:27)
  •  
    Choker Hold - Inside Leg Hang Variation (4:59)
  •  
    Duchess (3:35)
  •  
    Duchess Variation (3:25)
  •  
    Tabletop (3:13)
  •  
    Tabletop Split (5:02)
  •  
    Tabletop Variation - Half Straddle (4:34)
  •  
    Recliner Invert (3:05)
  •  
    Knot (2:38)
  •  
    Organ Keeper (3:48)
  •  
    Diamond (2:31)
  •  
    Martini (2:44)
  •  
    Superman Stag (3:37)
  •  
    Triangle Seat (3:43)
  •  
    Russian Layback Seat (from an Invert) (3:19)
  •  
    Russian Layback (5:26)
  •  
    Peacock (4:50)
  •  
    Static Rotations (3:17)
  •  
    Cooper Split (2:23)
  •  
    Pterodactyl (3:06)
  •  
    Blade (1:40)
  •  
    Falling Star (3:30)
  •  
    Twisted Gemini (2:14)
  •  
    Cradled Genie (3:16)
  •  
    Genie Split (3:49)
  •  
    Inverted Unicorn (4:34)
  •  
    Sneaky Straddle (2:20)
  •  
    Shi Shi Invert (2:46)
  •  
    Butterfly Pull Up (2:40)
  •  
    Titanic (4:31)
  •  
    Illusionist (4:25)
  •  
    Inverted Spiderman (2:51)
  •  
    Zombie (3:29)
  •  
    Genie Flip Invert (2:46)
  •  
    Meathook (4:26)
  •  
    Twisted Jasmine (3:09)
  •  
    Scutoid (3:30)
  •  
    Gargoyle (3:01)
  •  
    Outside Leg Split (3:10)
  •  
    Twisted Viva (2:06)
  •  
    Twisted Knot (4:02)
  •  
    Muse (3:20)
  •  
    Closed Hang Glider (3:12)
  •  
    Hang Glider (3:01)
  •  
    Hang Glider Flip (1:48)
  •  
    Genie - Hang Glider Flip (4:51)
  •  
    The Felicity (4:16)
  •  
    Helix (2:11)
  •  
    Broken Dragon (2:18)
  •  
    Wonder (3:29)
  •  
    Bunny Split Variation (3:52)
  •  
    Bunny Split (3:32)
  •  
    Marchetti Split (5:39)
  •  
    Climb - Superman (5:37)
  •  
    Superman Flip (2:57)
  •  
    Unicorn (3:33)
  •  
    Side Superman (2:30)
  •  
    Seahorse (6:08)
  •  
    Lois Lane (from an Invert) (3:30)
  •  
    Nebula (3:00)
  •  
    Shy Bendy (3:42)
  •  
    Extended Genie (2:26)
  •  
    Crossed Knee Hold (5:48)
  •  
    Genie - Trapped Planche (4:27)
  •  
    Tulip Variation (3:16)
  •  
    Devil Point Shuffle (4:45)
  •  
    Sneaky V Handstand (2:32)
  •  
    Sneaky V (4:01)
  •  
    Ayesha - Crab Legs (2:48)
  •  
    Ayesha - Stag Legs (2:54)
  •  
    Caterpillar Repeats (2:18)
  •  
    Extended Butterfly Straddle (2:38)
  •  
    Butterfly Knee Hold (3:15)
  •  
    Floating Butterfly (2:48)
  •  
    Twisted Butterfly (4:08)
  •  
    Trapped Butterfly (5:07)
  •  
    Russian Butterfly (5:05)
  •  
    Dragon's Tail (5:16)
  •  
    Jackknife (2:34)
  •  
    Pencil (2:35)
  •  
    Pencil - Forearm Grip (3:07)
  •  
    Transition to a Forearm Grip (3:19)
  •  
    Flair - Twisted Grip Ayesha (4:08)
  •  
    Shoulder Mount Pencil (1:39)
  •  
    Shoulder Mount Straddle (3:24)
  •  
    Shoulder Mount Seat (2:50)
  •  
    Goddess (3:26)
  •  
    Shoulder Mount Straddle - Hooked Shape (2:42)
  •  
    Shoulder Mount Butterfly (2:45)
  •  
    Shoulder Mount Knee Hold (3:03)
  •  
    Shoulder Mount Leg Hook - Apprentice (3:25)
  •  
    Shoulder Mount Climb Over - Same Side Leg Hook (3:07)
  •  
    Inverted Moonbeam (2:45)
  •  
    Brass Monkey Walkover (4:15)
  •  
    Eros (2:15)
  •  
    Brass Monkey Hug (3:10)
  •  
    Brass Monkey - Claw Grip Variation (4:16)
  •  
    Brass Bridge (4:36)
  •  
    Brass Bridge Flip (2:53)
  •  
    Love Hug (3:10)
  •  
    Pegasus (4:26)
  •  
    Hang Glider - Pegasus (5:05)
  •  
    Shoulder Mount Plank - One Leg Bent (3:20)
  •  
    Shoulder Mount Plank - Resistance Band Training (2:01)
  •  
    Sky Dancer (2:52)
  •  
    Shoulder Mount Floor Roll (2:37)
  •  
    Shoulder Mount Walkover (4:14)
  •  
    Shoulder Mount Flip (2:51)
  •  
    Shoulder Mount Flip - Seat (3:37)
  •  
    Shoulder Mount Bounce Down (2:48)
  •  
    Shoulder Mount Pop (5:14)
  •  
    Shoulder Mount Trapped Split - No Pop (4:25)
  •  
    Shoulder Mount Trapped Split - Pop (4:43)
  •  
    Trapped Split Flip (5:50)
  •  
    Twisted Grip / Princess Grip Shoulder Mount (3:52)
  •  
    Twisted Grip Shoulder Mount - Fake Spatchcock (4:11)
  •  
    Aerial Shoulder Mount (2:27)
  •  
    Butterfly Flip (4:55)
  •  
    Max Split (4:17)
  •  
    Prayer Hold (3:05)
  •  
    Claw Grip Walkover (3:56)
  •  
    Handspring Walkover (3:42)
  Combos and Routines
  •  
    Outside Step - Pirouette - Fireman Spin (5:13)
  •  
    Outside Step - Inside Hook - Elbow Pirouette (1:42)
  •  
    Outside Step - Back Hook - Log Roll - Floor Star (3:14)
  •  
    Outside Step - Pirouette - Chair - Front Hook - Chair Pose (2:44)
  •  
    Outside Step - Cup Grip Pirouette - Carousel - Climb (2:55)
  •  
    Carousel - Back Hook - Kick Over - Pole Squat (3:23)
  •  
    Outside Step - Inside Step - Cartwheel - Cartwheel (3:39)
  •  
    Cartwheel - Seat (2:59)
  •  
    Inside Step - Cup Grip Pirouette - Inside Leg Hook - Leg Switch (2:59)
  •  
    Inside Step - Outside Step - Closed Cross Leg Fireman - Extended Fireman (2:06)
  •  
    Boomerang - Climb - Bow - Spin Down (1:53)
  •  
    Extended Front Hook - Sunwheel - Pole Hug (2:19)
  •  
    Crossed Chair Combo (5:40)
  •  
    Outside Step - Inside Step - Outside Step - Pirouette - Tick Tock - Pirouette - Straddle Lift (4:34)
  •  
    Outside Step - Pirouette - Inside Hook - Lift - Back Hook - Lunge (3:32)
  •  
    Outside Step - Wrist Seat (4:15)
  •  
    Inside Step - Outside Step - Lean - Back Attitude - Floor Cartwheel (5:28)
  •  
    Split Leap - Pirouette - Leg Hook - Squat (5:09)
  •  
    Boomerang - Climb (2:42)
  •  
    Sunwheel Spin - Climb (3:27)
  •  
    Mermaid - Reverse Grab - Forearm Stand - Shoulder Roll - Cradle Spin Up (5:36)
  •  
    Back Attitude Leap - Chair Variation - Pirouette - Extended Front Hook - Kick - Pirouette (6:39)
  •  
    Spin - Outside Step - Lunge - Reverse Grab - Russian Stand Up - Cartwheel - Layout (5:29)
  •  
    Lift - Log Roll - Cartwheel - Knee Spin - Back Hook - Invert (5:06)
  •  
    Chair - Outside Step - Cartwheel - Layout (4:36)
  •  
    Apprentice - Cradle - Straddle Variation (2:43)
  •  
    Wrist Seat Spin - Ball (3:26)
  •  
    Side Seat - Ball (5:08)
  •  
    Outside Step - Back Attitude - Front Attitude - Extended Front Hook - Ball (7:23)
  •  
    Reverse Grab - Climb (2:03)
  •  
    Reverse Grab - Invert (1:41)
  •  
    Reverse Grab - Chair - Invert - Outside Leg Hang - Handstand - Flip Down (5:54)
  •  
    Cradle Spin - Straddle Invert (1:43)
  •  
    Outside Step - Back Hook - Invert (4:51)
  •  
    Inside Step - Corkscrew - Outside Step - Pirouette - Cup Grip Pirouette - Cradle - Invert (4:31)
  •  
    Inside Step - Cradle - Outside Step - Cup Grip Pirouette - Ballet Hook - Genie Spin (7:06)
  •  
    Juliette Spin - Cartwheel - Outside Step - Front Attitude Spin - Chair Spin - Superman Spin (7:09)
  •  
    Side Climb Twizzle Combo (3:04)
  •  
    Post Spin - Side Superman Combo (5:33)
  •  
    Ball Drop Combo (4:24)
  •  
    Back Hook Twizzle Combo (5:22)
  •  
    Carousel - Shoulder Mount (3:37)
  •  
    Skater Hold - Ball (3:45)
  •  
    Bottle Rocket - Star - Superman - Chair Hold (6:27)
  •  
    Stargazer - Cross Knee Release (3:48)
  •  
    Cross Knee Release - Bow and Arrow Handstand - Handstand Dismount (3:37)
  •  
    Cross Knee Release - Diamond Handstand - Straddle Handstand (4:39)
  •  
    Cross Knee Release - Handstand with Bent Legs (3:53)
  •  
    Cartwheel - Bow and Arrow Combo (5:35)
  •  
    Cross Ankle Release - Iguana Crab / Fang (5:06)
  •  
    Plank - Cross Ankle Release (3:13)
  •  
    Layout - Plank - Cross Ankle Release - Iguana Pencil - Crunch Up (3:32)
  •  
    Cross Ankle Release - Brass Monkey (5:31)
  •  
    Double Cross Knee Release - Iguana - Climb Over - Ball (6:30)
  •  
    Cartwheel - Meathook (2:53)
  •  
    Umbrella - Knot - Iguana Bow and Arrow - Forearm Bow and Arrow (4:43)
  •  
    Pike - Cross Knee Release (3:05)
  •  
    Reverse Grab - Reiko Split (2:48)
  •  
    Reiko Split - Split Heel Pose (2:14)
  •  
    Reiko Split - Butterfly (3:51)
  •  
    Reiko Split - Ayesha via Leg Hook (5:35)
  •  
    Superman - Split (5:28)
  •  
    Superman - Ass On A Platter - Shoulder Roll Pike (3:23)
  •  
    Superman Flip - Shoulder Mount Floor Planche / Ass on a Platter (4:34)
  •  
    Superman - Inside Leg Hang (5:04)
  •  
    Flatline - Marley Variation (2:31)
  •  
    Cast Off - Flatline (4:40)
  •  
    Cast Off - Flip (5:24)
  •  
    Extended Fireman Spin - Sweep - Reverse Grab - Cradle - Inside Leg Hang - Scorpio Forearm Stand - Thigh Hold - Wheelbarrow Dismount (9:44)
  •  
    Split Heel Pose - Inside Leg Hang - Floor Jade (7:16)
  •  
    Cartwheel - Butterfly (2:41)
  •  
    Chair Spin - Outside Step - Inside Step - Cartwheel Invert - Butterfly - Flatline Scorpio (6:42)
  •  
    Inside Step - Outside Step - Back Hook - Butterfly - Shoulder Mount - Jasmine - Star (on the floor) (9:20)
  •  
    Pirouette - Leap - Straddle - Seat - Outside Leg Hang - Handstand Stag - Climb Over (7:53)
  •  
    Cartwheel - Butterfly - Shoulder Mount Straddle - Climb Over - Figurehead - Seat (6:31)
  •  
    Apprentice - Wrist Seat - Jazz Seat (5:02)
  •  
    Apprentice - Goddess (4:43)
  •  
    Apprentice - Flatline Scorpio (5:17)
  •  
    Apprentice - Flatline Scorpio - Arrow Roll - Viva (4:16)
  •  
    Apprentice - Inside Leg Hang (5:11)
  •  
    Apprentice - Butterfly (3:29)
  •  
    Leap - Cup Grip Pirouette - Corkscrew - Apprentice - Butterfly (6:34)
  •  
    Butterfly - Flatline Scorpio (2:44)
  •  
    Cupid - Butterfly (3:00)
  •  
    Straddle Hold - Butterfly (3:51)
  •  
    Straddle Hold - Ayesha (2:49)
  •  
    Straddle - Forearm Ayesha (3:44)
  •  
    Ayesha - Flatline Scorpio (3:24)
  •  
    Sailor - Marley (2:47)
  •  
    Side Climb - Outside Leg Hang (3:50)
  •  
    Outside Step - Shi Shi Invert (2:21)
  •  
    Leg Switches (4:07)
  •  
    Spinning Climb - Aerial Invert - Plus Sign Shape - Thigh Hold - Straddle - Butterfly - Handstand Ayesha (9:14)
  •  
    Spinning Climb - Outside Leg Hang - Inside Leg Hang - Half Split Variation - Bind Hold - Spin (8:17)
  •  
    Outside Leg Hang - Butterfly - Apprentice (4:03)
  •  
    Outside Leg Hang - Flatline Scorpio (3:36)
  •  
    Outside Leg Hang - Thigh Hold - Flatline Scorpio (3:18)
  •  
    Outside Leg Hang - Mantis - Flatline Scorpio - Pose - Straddle - Lunge (6:29)
  •  
    Outside Leg Hang - Inside Leg Hang via Thigh Hold (3:35)
  •  
    Outside Leg Hang - Ball - Inside Leg Hang (4:44)
  •  
    Outside Leg Hang - Figurehead - Apprentice - Butterfly (4:07)
  •  
    Outside Leg Hang - Scissor Hold - Star - Apprentice Climb Over - Ball (7:47)
  •  
    Invert - Sitting Bird - Apprentice - Superman (8:15)
  •  
    Hang Glider - Side Bow and Arrow (2:35)
  •  
    Hang Glider - TG Butterfly (3:48)
  •  
    Genie Tumble (3:09)
  •  
    Side Climb Flip (4:43)
  •  
    Flatline Scorpio - Ball via Mini Drop (6:09)
  •  
    Martini Drop (4:38)
  •  
    Martini - Diva Split (3:54)
  •  
    Martini - Superman - Climb Over (5:00)
  •  
    Apprentice Pop - Martini (5:41)
  •  
    Apprentice - Superman (2:38)
  •  
    Crucifix - Thigh Hold - Mantis - Shoulder Dismount (4:19)
  •  
    Spinning Climb - Aerial Invert - Outside Leg Hang - Thigh Hold - Hero - Figurehead - Ball (5:14)
  •  
    Flatline Scorpio - Inside Leg Hang - Thigh Hold (3:25)
  •  
    Flatline Scorpio - Allegra - Superman (2:34)
  •  
    Split Heel Pose - Inside Leg Hang - Outside Leg Split - Climb Over - Back Hook Hold (5:35)
  •  
    Scorpio Flip (3:55)
  •  
    Scorpio Flip via Ayesha (3:38)
  •  
    Boomerang Pull Up - Back Hook - Lunge - Lunge - Russian Stand Up - Split Heel Pose - Extended Butterfly (8:49)
  •  
    Extended Butterfly - Flatline Scorpio - Superman (2:39)
  •  
    Extended Butterfly - Flatline Scorpio - Broken Bird - Legend - TG Ayesha (5:41)
  •  
    Sailor - Extended Butterfly - Sneaky V - Genie (5:59)
  •  
    Outside Step - Invert - Genie - Genie Pose - Swivel - Violator (8:10)
  •  
    Pterodactyl - Flatline Scorpio - Apprentice (4:15)
  •  
    Aerial Invert - Pterodactyl - Figurehead (3:34)
  •  
    Chair Spin - Climb - Pterodactyl - Flatline Scorpio - Lunge (8:41)
  •  
    Aerial Invert - Butterfly - Superman (3:57)
  •  
    Side Climb - Extended Butterfly - Goddess - Snap Dragon - Trapped Straddle - Thigh Hold - Extended Butterfly (10:42)
  •  
    Outside Step - Back Hook - Climb Over - Genie - Ball (5:03)
  •  
    Forearm Pencil - Flag Straddle Variation (2:25)
  •  
    Ballerina Combo (5:51)
  •  
    Handstand Butterfly - Twist - Forearm Bow and Arrow (7:51)
  •  
    Handstand Climb Over - Genie - Sneaky V Handstand - Split (4:26)
  •  
    Stag Handstand - Brass Monkey Hook - Reverse Poisson Forearm Stand - Fake Split (6:24)
  •  
    Climb Over Combo (6:53)
  •  
    Flip Entry - Star - Superman - Star - Climb Over - Outside Leg Split - Straddle - Cradle - Ball (9:45)
  •  
    Split Heel Pose - Butterfly - Star - Twisted Viva - Aerial Invert - Cupid Variation - Straddle - Cradle Hold (8:27)
  •  
    Apprentice - Butterfly - Sneaky V - Genie (5:12)
  •  
    Apprentice - Butterfly - Russian Butterfly - Mantis - Flatline Scorpio (8:03)
  •  
    Wrist Seat - Sneaky V (4:30)
  •  
    Flag Split - Brass Monkey (3:43)
  •  
    Extended Butterfly - Reverse Poisson (3:25)
  •  
    Extended Butterfly - Reverse Poisson - Brass Monkey Hook Shape (3:53)
  •  
    Wineglass - Extended Butterfly (4:11)
  •  
    Spinning Chopper - Climb Over - Aerial Invert - Figurehead - Apprentice - Flatline Scorpio Lower (6:22)
  •  
    Cupid - Pike - Marchetti Split - Flatline - Thigh Hold - Handstand Dismount (8:19)
  •  
    Inside Leg Hang - Twisted Grip Ayesha (3:52)
  •  
    Hip Hold - Inside Leg Hang - Ayesha (5:22)
  •  
    Outside Step - Pixie Spin - Invert - Climb Over - Figurehead - Pencil - Hip Hold - Brass Monkey (11:41)
  •  
    Superman - Flatline Scorpio - Straddle - Goddess - Forearm Stand Sneaky V - Genie (8:32)
  •  
    Apprentice - Flatline Scorpio - Inside Leg Hang - Handstand - Handstand Stag Variation - Climb Over (7:40)
  •  
    Apprentice - Ayesha (Lowering) (3:04)
  •  
    Apprentice - Ayesha (Lifting) (4:39)
  •  
    Cartwheel Invert - Extended Butterfly - Inverted D Variation - Inverted Crossed Seat Variation - Genie - Thigh Hold - Shoulder Dismount (7:56)
  •  
    Flatline Scorpio - Tabletop Split - Iguana Pencil - Crunch Up (8:38)
  •  
    Flatline Scorpio - Brass Monkey (4:58)
  •  
    Flatline Scorpio - Ayesha (2:25)
  •  
    Flatline Scorpio - Ayesha Handstand (5:46)
  •  
    Inside Leg Hang - Twisted Grip Ayesha - Pencil (5:22)
  •  
    Eros - Inside Leg Hook - Ayesha - Figurehead (6:04)
  •  
    Sneaky V Flip Entry - Genie - Diamond - Mantis - Flatline Scorpio - Chiropractor Variation (8:05)
  •  
    Sneaky V - Ayesha (2:53)
  •  
    Sneaky V - Ayesha - Sailor Variation - Floating Butterfly - Shoulder Mount Straddle - Apprentice (9:43)
  •  
    Extended Butterfly - Walkover (2:26)
  •  
    Scissor Hop - Sweep Around - Carousel - Shoulder Mount - Diamond - Apprentice Split - Climb Over (8:47)
  •  
    Gargoyle - Trapped Shoulder Mount Straddle - Straddle - Split (6:19)
  •  
    Shoulder Mount - Thigh Hold (3:54)
  •  
    Shoulder Mount - Brass Monkey - Goddess - Shy Bendy - Wrist Seat (6:04)
  •  
    Shoulder Mount - Brass Monkey - Goddess - Genie Straight Leg Variation - Outside Leg Split - Back Hook Hold (6:44)
  •  
    Extended Front Hook - Back Attitude - Outside Step - Pirouette - Leap - Inside Leg Hang - Twisted Grip Ayesha - Poisson (8:48)
  •  
    Twisted Grip Shoulder Mount Spilt - Climb Over - Aerial Invert - Sitting Bird - Ball Variation (8:32)
  •  
    Twisted Grip Shoulder Mount - Bow and Arrow Pose - Pegasus - Flatline Scorpio - Straddle - Superman (8:28)
  •  
    Shoulder Mount - Elbow Straddle Hold - Ayesha Handstand - Flatline Scorpio (9:59)
  •  
    Shoulder Mount - Trapped Split Flip - Layout - Crossed Knee Hold - Handstand Lower (6:46)
  •  
    Leg Lift - Log Roll - Cartwheel - Seat - TG Handspring - Poisson (8:54)
  •  
    Handspring - Claw Grip Straddle - Claw Grip Jackknife - Genie Straddle Variation - Russian Layback Seat Variation (7:33)
  •  
    Someone You Loved - Flow (12:14)
  •  
    Low Flow Pole Routine - Intermediate (15:36)
  Spin Pole
  •  
    Using a Spin Pole
  •  
    Adapting Static Spins to a Spin Pole
  •  
    Adapting Static Moves, Holds and Inverts to a Spin Pole
  •  
    Closed Cross Leg Fireman - Fireman - Extended Fireman - Mermaid Spin (5:02)
  •  
    Front Hook - Back Hook (3:26)
  •  
    Knee Tucks in a Chair (1:33)
  •  
    Front Hook - Pirouette - Open Cross Leg Fireman - Pirouette - Back Hook (4:58)
  •  
    Cartwheel - Front Hook - Back Hook - Straddle Hold - Jazz Seat - Ball (7:12)
  •  
    Tinkerbell - Ankle Hold Shapes - Open Cross Leg Fireman - Boomerang - Pirouette (5:11)
  •  
    Side Seat / Sitting Bird (2:08)
  •  
    Backwards Attitude - Forwards Attitude - Side Seat - Carousel (5:01)
  •  
    Carousel Variation - Chair - Front Hook - Side Seat (2:51)
  •  
    Apprentice - Martini - Layout Variation - Violator on the Floor (8:34)
  •  
    Chair Spin - Elbow Grip (2:53)
  •  
    Pencil Spin (2:12)
  •  
    Spinning Climb (3:42)
  •  
    Spinning Pull Up Climb (4:16)
  •  
    Air Walk (4:51)
  •  
    Ankle Hold (3:15)
  •  
    Vortex (3:53)
  •  
    Sonic Spin (3:19)
  •  
    Reverse Grab (2:19)
  •  
    Pixie Spin (3:12)
  •  
    Corkscrew (5:33)
  •  
    Ankle Hold - Pixie Spin (3:02)
  •  
    Jazz Seat / Wrist Seat Variation (3:57)
  •  
    Forwards Roll - Shy Bendy Variation - Wrist Seat - Toothbrush (7:37)
  •  
    Extended Front Hook - Side Seat - Trapped Boomerang - Peter Pan - Chair Variation (6:04)
  •  
    Scissor Hold (3:11)
  •  
    Fake Split Pose Combo (5:27)
  •  
    Shi Shi Spin (5:13)
  •  
    Backwards Star - Forwards Star - Ball (4:22)
  •  
    Flair (2:11)
  •  
    Twisted Sister Combo (4:27)
  •  
    How To Invert - Backwards (4:02)
  •  
    How To Invert - Forwards (2:55)
  •  
    Outside Step - Tabletop (3:23)
  •  
    Climbing Twist - Invert (3:10)
  •  
    Straight Leg Spin - Marley - Climb Over (3:57)
  •  
    Legend (3:00)
  •  
    Flying Bird (4:25)
  •  
    Leg Switches via a Thigh Hold (4:02)
  •  
    Juliette Spin - Climb - Thigh Hold - Flatline Scorpio (6:48)
  •  
    Cartwheel - Seat - Mantis - Shoulder Dismount (7:00)
  •  
    Star (5:06)
  •  
    Ballerina Variation - Sickle Foot (5:31)
  •  
    Side Seat - Icarus - Pixie Spin (7:57)
  •  
    Straight Leg Spin - Helix - Apprentice - Cradle (6:46)
  •  
    Sneaky Straddle - Remi Sit (5:31)
  •  
    Genie - Martini Variation - Genie - Seat (7:02)
  •  
    Side Seat - Invert - Claw Grip Straddle - Seat - Ball (6:10)
  •  
    Butterfly - Elbow Hold Shapes - Inside Leg Hang Variation - Legend - Straddle (7:59)
  •  
    Apprentice - Extended Butterfly - Flatline Scorpio (6:13)
  •  
    Suicide Spin (4:16)
  •  
    Lux (4:59)
  •  
    Chair - Back Hook - Invert - Blade - Genie (7:26)
  Heels
  •  
    How to Protect Your Shoes (3:19)
  •  
    How to Walk in Heels (0:54)
  •  
    Ankle Warm Up In Heels (2:57)
  •  
    Bodywaves (2:35)
  •  
    Bunny Hop - Stand (2:59)
  •  
    Candlestick Leg Waves (2:50)
  •  
    Cat Crawls (2:11)
  •  
    Chest and Hip Circles (2:36)
  •  
    Cradle Kip (2:29)
  •  
    Figure 8s (1:38)
  •  
    Floor Crawls / Body Slides (2:09)
  •  
    Floor Straddles (2:07)
  •  
    Floor Walks - Leg Waves (2:17)
  •  
    Heel Slides (2:43)
  •  
    Heels Clack (2:48)
  •  
    Hair Flick (1:24)
  •  
    Knee Spin (2:54)
  •  
    Kneel - Kip (3:40)
  •  
    Knocked Knees (2:02)
  •  
    Leg Circles (2:20)
  •  
    Leg Circles in a Straddle (3:00)
  •  
    Leg Waves in a Straddle (2:20)
  •  
    Outside Step (1:37)
  •  
    Russian Stand Up (2:38)
  •  
    Scorpion Lift (2:42)
  •  
    Seated Leg Waves (3:51)
  •  
    Sliding Stand Up (1:47)
  •  
    Shoulder Flop (3:28)
  •  
    Speed Bumps (2:56)
  •  
    Standing Up (3:02)
  •  
    Straddle Lift (1:59)
  •  
    Straddle Roll (4:00)
  •  
    Tabletop Roll Over (2:48)
  •  
    Tick Tock (2:24)
  •  
    Trucker Girl Lift (1:52)
  •  
    Walking Around The Pole - Clock Walks (2:17)
  •  
    Zombie Roll Up (3:53)
  Heels Combos and Routines
  •  
    Bodywave - Leg Lift - Lunge - Russian Stand Up - Extended Front Hook (6:06)
  •  
    Bodywave - Pirouette - Pole Squat - Front Hook - Body Slides (7:47)
  •  
    Cartwheel - Seat - Split - Leg Waves - Shoulder Roll (6:25)
  •  
    Cast Off - Squat (4:29)
  •  
    Confident Routine - Part 1 (10:19)
  •  
    Confident Routine - Part 2 (8:58)
  •  
    Spin - Seat - Leg Waves - Goddess - Shoulder Roll - Shoulder Mount Shape (10:23)
  •  
    Crucifix Handstand Drop (3:38)
  •  
    Figure 8s and Floor Walks Combo (10:14)
  •  
    Fireman Spin - Floor Straddle (3:46)
  •  
    Floor Jade - Goddess - Ball (4:13)
  •  
    Juliette Spin - Back Hook - Kip (4:10)
  •  
    Kings & Queens Routine (6:26)
  •  
    Knee Spin - Spin Up (2:41)
  •  
    Outside Step - Back Attitude - Floor Cartwheel - Leg Lift (3:55)
  •  
    Outside Step - Fancy Chair - Stand (2:57)
  •  
    Outside Step - Leg Hook - Carousel - Floor Straddle - Cat Crawl (8:01)
  •  
    Outside Step - Pirouette - Arch - Pike Hold - Shoulder Roll (7:52)
  •  
    Outside Step - Pirouette - Bodywave Squat - Outside Step - Leg Swipes (6:04)
  •  
    Outside Step - Pirouette - Leg Hook - Knee Spin (4:23)
  •  
    Pirouette - Outside Step - Bodywave - Mini Drop (6:39)
  •  
    Scorpio Handstand Drop (3:06)
  •  
    Side Bodywave - Leg Hook - Chair - Floor Straddle - Hook - Shoulder Roll (9:31)
  •  
    Side Seat - Pirouette Combo (4:11)
  •  
    Sit - Knee Spin (2:13)
  •  
    Spinning Chopper - Outside Leg Hang - Handstand Drop (4:05)
  •  
    Squat - Baby Drop (2:16)
  •  
    Thigh Hold with Leg Waves (5:12)