Below is a list of all of our moves running from A - Z to help make searching for the move you want that little bit easier. I have tried to batch moves together - for example a 'Bow and Arrow Headstand' is listed under 'Headstand' so you can search through all the Headstands at once.

Any plans such as our '12 Stage Invert Plan' are listed at the very bottom of the page.

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A Frame - Inverts - Intermediate

Aerial Handspring - Inverts - Advanced

Aerial Invert - Inverts - Foundation

Aerial Invert - Butterfly - Superman - Combos and Routines - Advanced

Aerial Invert - Butterfly - Superman - Star - Floor Jade - Shoulder Roll - Combos and Routines - Advanced

Aerial Invert - Hang Glider - Pegasus - Twisted Grip Ayesha - Twisted Grip Inverted D - Combos and Routines - Advanced

Aerial Invert - Pterodactyl - Figurehead - Combos and Routines - Advanced

Aerial Inverts - Tucks or Straddles - Strength Moves

Aerial Shoulder Mount - Inverts - Advanced

Aeroplane - Holds

Air Pirouette - Spins

Air Pirouette - from Standing - Spins

Air Walk - Holds

Air Walk - Spin Pole

Air Walk - Pirouette - Inside Leg Hook Spin - Leg Waves in a Straddle - Seated Position - Lunge - Heels Combos and Routines

Air Walk - Pirouette - Squat - Log Roll - Squat - Seated Pose - Heels Combos and Routines

Allegra - Inverts - Foundation

Allegra - Open - Inverts - Foundation

Allegra Variation - Crossed Leg Pose - Inverts - Intermediate

Ankle Hold - Spin Pole

Ankle Hold - Pixie Spin - Spin Pole

Ankle Stability Exercises - Strength Exercises - Off the Pole

Ankle Warm Up In Heels - Heels

Apprentice - Holds

Apprentice - Ayesha (Lifting) - Combos and Routines - Advanced

Apprentice - Ayesha (Lowering) - Combos and Routines - Advanced

Apprentice - Ayesha - Tulip - Butterfly - Ayesha Handstand - Split - Combos and Routines - Advanced

Apprentice - Butterfly - Combos and Routines - Intermediate

Apprentice - Butterfly Repeats - Strength Moves

Apprentice - Butterfly - Russian Butterfly - Mantis - Flatline Scorpio - Combos and Routines - Advanced

Apprentice - Butterfly - Sneaky V - Genie - Combos and Routines - Intermediate

Apprentice - Chair Hold Combo, Claw Grip Shape and More! - Intermediate - Follow Along Pole Classes

Apprentice - Cradle - Straddle Variation - Combos and Routines - Beginners

Apprentice - Extended Butterfly - Flatline Scorpio - Spin Pole

Apprentice - Flatline Scorpio - Combos and Routines - Intermediate

Apprentice - Flatline Scorpio - Arrow Roll - Viva - Combos and Routines - Intermediate

Apprentice - Flatline Scorpio - Inside Leg Hang - Handstand - Handstand Stag Variation - Climb Over - Combos and Routines - Intermediate

Apprentice - Goddess - Combos and Routines - Intermediate

Apprentice - Inside Leg Hang - Combos and Routines - Intermediate

Apprentice - Martini - Layout Variation - Violator on the Floor - Spin Pole

Apprentice - Outside Leg Split - Cupid - Shi Shi Invert - Handstand - Combos and Routines - Intermediate

Apprentice - Superman - Combos and Routines - Intermediate

Apprentice - Wrist Seat - Jazz Seat - Combos and Routines - Intermediate

Apprentice Pop - Martini - Combos and Routines - Intermediate

Apprentice Repeats - Strength Moves

Apprentice Split - Holds

Arrow Roll - Holds

Assisted Fish Flop - Floor Based Moves

Asymmetrical Press-Ups - Strength Exercises - Off the Pole

Ayesha - Inverts - Foundation

Ayesha - Crab Legs - Inverts - Advanced

Ayesha - Flatline Scorpio - Combos and Routines - Advanced

Ayesha - Stag Legs - Inverts - Advanced

Baby Phoenix - Spins

Back Hook - Spin Pole

Back Hook - Spins

Back Hook Twizzle Combo - Combos and Routines - Intermediate

Back Hook Variations - Dolphin Spin - Outside Step - Spin Pole

Backwards Attitude - Forwards Attitude - Side Seat - Carousel - Spin Pole

Backwards Attitude Leap - Chair Variation - Pirouette - Extended Front Hook - Kick - Pirouette - Combos and Routines - Beginner

Backwards Attitude Spin - Spins

Backwards Star - Forwards Star - Ball - Spin Pole

Bad Kitty Hold - Holds

Ball - Inverts - Foundation

Ball - Seats

Ball Drop - Holds

Ball Drop Combo - Combos and Routines - Intermediate

Ball Jump - Holds

Ball Rocks - Invert Prep - Strength Moves

Ballerina - Holds

Ballerina Combo - Combos and Routines - Advanced

Ballerina Variation - Sickle Foot - Spin Pole

Ballet Hook - Spins

Ballet Hook Oblique Crunches - Strength Moves

Ballet Hook Oblique Twists - Strength Moves

Basic Climb - Crucifix - Climbs

Basic Invert - Inverts - Foundation

Batman Flair, Superman Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Batman from a Handstand - Inverts - Intermediate

Blade - Inverts - Intermediate

Blade Combo, Meathook and More! - Intermediate - Follow Along Pole Classes

Bodywaves - Heels

Bodywave - Leg Lift - Lunge - Russian Stand Up - Extended Front Hook - Heels Combos and Routines

Bodywave - Pirouette - Pole Squat - Front Hook - Body Slides - Heels Combos and Routines

Boomerang Pull Up - Back Hook - Lunge - Lunge - Russian Stand Up - Split Heel Pose - Extended Butterfly - Combos and Routines - Advanced

Boomerang Spin - Spins

Boomerang Spin - Climb - Combos and Routines - Beginner

Boomerang Spin - Climb - Bow - Spin Down - Combos and Routines - Beginner

Boomerang Spin - High Legs - Spins

Bottle Rocket - Seats

Bottle Rocket - Star - Superman - Chair Hold - Combos and Routines - Intermediate

Bow - Climbs

Bow and Arrow (from Cross Knee Release) - Inverts - Intermediate

Brass Bridge - Inverts - Advanced

Brass Bridge Flip - Inverts - Advanced

Brass Monkey - Claw Grip Variation - Inverts - Advanced

Brass Monkey Claw Pose and More! Intermediate / Advanced - Follow Along Pole Classes

Brass Monkey (from a Genie) - Inverts - Foundation

Brass Monkey (from a Shoulder Mount) - Inverts - Foundation

Brass Monkey Hug - Inverts - Advanced

Brass Monkey Split - Holds

Brass Monkey Walkover - Inverts - Advanced

Brass Monkey Walkover - Handstand Variation - Inverts - Advanced

Bridged Scorpio - Inverts - Intermediate

Bridges and Cobras - A - Warm Up, Cool Down and Stretches

Bridges and Cobras - B - Warm Up, Cool Down and Stretches

Broken Bird - Inverts - Intermediate

Broken Dragon - Inverts - Intermediate

Bunny Hop - Stand - Heels

Bunny Split - Inverts - Advanced

Bunny Split Variation - Inverts - Advanced

Butt Spin - Floor Based Moves

Butterfly - Inverts - Foundation

Butterfly - Body Close - Inverts - Foundation

Butterfly Combo, Genie Combo and More! - Intermediate - Follow Along Pole Classes

Butterfly - Elbow Hold Shapes - Inside Leg Hang Variation - Legend - Straddle - Spin Pole

Butterfly - Flatline Scorpio - Combos and Routines - Intermediate

Butterfly Flip - Inverts - Advanced

Butterfly Handstand - Headstands and Handstands

Butterfly Knee Hold - Inverts - Intermediate

Butterfly Knee Hold Combo, Handstand Combo & More! - Intermediate - Follow Along Pole Classes

Butterfly Pull Up - Inverts - Intermediate

Butterfly - Thigh Hold - Scissor Hold - Superman - Star - Combos and Routines - Intermediate

Candlestick Leg Waves - Heels

Carousel Variation - Chair - Front Hook - Side Seat - Spin Pole

Carousel - Back Hook - Spins

Carousel - Back Hook - Kick Over - Pole Squat - Combos and Routines - Beginner

Carousel - Chair Combo, Butterfly Combo and More! - Intermediate - Follow Along Pole Classes

Carousel - Forearm Grip - Spins

Carousel - Shoulder Mount - Combos and Routines - Advanced

Carousel - Shoulder Mount - Climb Over - Umbrella Seat - Seat - Combos and Routines - Advanced

Carousel - Split Grip - Spins

Carousel - Straight Legs - Spin Pole

Carousel (Straight Legs) - Boomerang Spin - Hip Hold Variation - Fancy Chair - Spin Pole

Cartwheel - Spins

Cartwheel - Aerial Invert - Strength Moves

Cartwheel - Bow and Arrow Combo - Combos and Routines - Intermediate

Cartwheel - Butterfly - Combos and Routines - Intermediate

Cartwheel - Butterfly - Shoulder Mount Straddle - Climb Over - Figurehead - Seat - Combos and Routines - Intermediate

Cartwheel - Claw Grip - Spins

Cartwheel - Front Hook - Back Hook - Straddle Hold - Jazz Seat - Ball - Spin Pole

Cartwheel Invert - Extended Butterfly - Inverted D Variation - Inverted Crossed Seat Variation - Genie - Thigh Hold - Shoulder Dismount - Combos and Routines - Advanced

Cartwheel - Meathook - Combos and Routines - Advanced

Cartwheel (on the floor) - Floor Based Moves

Cartwheel (on the floor) - Martini - Floor Based Moves

Cartwheel Repeats - Spins

Cartwheel - Seat - Combos and Routines - Beginner

Cartwheel - Seat Combo, Butterfly - Thigh Hold Combo & More! - Intermediate - Follow Along Pole Classes

Cartwheel - Seat - Mantis - Shoulder Dismount - Spin Pole

Cartwheel - Seat - Split - Leg Waves - Shoulder Roll - Heels Combos and Routines

Cast Off - Spins

Cast Off - Flatline - Combos and Routines - Intermediate

Cast Off - Flip - Combos and Routines - Intermediate

Cast Off - Squat - Heels Combos and Routines

Cat Crawls - Heels

Caterpillar - Inverts - Foundation

Caterpillar Repeats - Inverts - Advanced

Chair - Back Hook - Invert - Blade - Genie - Spin Pole

Chair - Outside Step - Cartwheel - Layout - Combos and Routines - Beginner

Chair Pike - Spins

Chair Pose - Floor Based Moves

Chair Spin - Spins

Chair Spin - Spin Pole

Chair Spin - Back Hook - Spins

Chair Spin - Climb - Pterodactyl - Flatline Scorpio - Lunge - Combos and Routines - Advanced

Chair Spin - Elbow Grip - Spin Pole

Chair Spin - Outside Step - Inside Step - Cartwheel Invert - Butterfly - Flatline Scorpio - Combos and Routines - Intermediate

Chair Spin - Post Spin Variation - Butterfly - Apprentice - Superman - Combos and Routines - Intermediate

Chair Spin Combo, Seat Combo and More! - Intermediate - Follow Along Pole Classes

Chair Spin Combos, Pterodactyl and More! - Intermediate / Advanced - Follow Along Pole Classes

Chest and Hip Circles - Heels

Chinese Pole Climb - Climbs

Chinese Pole Hold - Climbs

Choker Hold - Inside Leg Hang Variation - Inverts - Intermediate

Circuit Interval Session - Intermediate - Follow Along Pole Classes

Circuit Interval Session - Intermediate / Advanced - Follow Along Pole Classes

Class For a Hot Day - Intermediate - Follow Along Pole Classes

Claw Grip Invert - Inverts - Foundation

Claw Grip Walkover - Inverts - Advanced

Climb Over - Inverts - Foundation

Climb Over Combo - Combos and Routines - Intermediate

Climb Over Repeats - Strength Moves

Climb - Boomerang Invert Combo, Genie - Baby Flip Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Climb - Lift Entry - Spin Pole

Climb - Pencil Lower - Outside Step - Chair Spin - Spin Pole

Climb - Step Up Entry - Spin Pole

Climb - Superman - Inverts - Intermediate

Climbing Repeats - Strength Moves

Climbing Twist - Invert - Spin Pole

Closed Cross Leg Fireman Spin - Spins

Closed Cross Leg Fireman - Fireman - Extended Fireman - Mermaid Spin - Spin Pole

Closed Hang Glider - Inverts - Intermediate

Compass - Holds

Confident Routine - Part 1 - Heels Combos and Routines

Confident Routine - Part 2 - Heels Combos and Routines

Cool Down - A - Warm Up, Cool Down and Stretches

Cool Down - B - Warm Up, Cool Down and Stretches

Cool Down - C - Warm Up, Cool Down and Stretches

Cool Down - D - Warm Up, Cool Down and Stretches

Cooper Split - Inverts - Advanced

Corkscrew - Spin Pole

Corkscrew (Attitude Legs) - Layout - Invert - Marley Variation - Cradle Pike - Spin Pole

Corkscrew Spin - Spins

Corkscrew Variation - Spins

Crab Spin - Spins

Cradle Kip - Heels

Cradle Spin - Forearm Grip - Spins

Cradle Spin - Split Grip - Spins

Cradle Spin - Straddle Invert - Combos and Routines - Intermediate

Cradle Spin - Straddle Variation - Spins

Cradle Spin Up - Spins

Cradled Genie - Inverts - Intermediate

Crescent Moon - Holds

Crescent Moon Handstand - Headstands and Handstands

Cross Ankle Release - Seats

Cross Ankle Release - Brass Monkey - Combos and Routines - Advanced

Cross Ankle Release - Iguana Crab / Fang - Combos and Routines - Intermediate

Cross Knee Release - Seats

Cross Knee Release - Bow and Arrow Handstand - Handstand Dismount - Combos and Routines - Intermediate

Cross Knee Release - Bow and Arrow Side Split - Combos and Routines - Intermediate

Cross Knee Release - Diamond Handstand - Straddle Handstand - Combos and Routines - Intermediate

Cross Knee Release - Handstand with Bent Legs - Combos and Routines - Intermediate

Cross Knee Release - TG Ayesha - Combos and Routines - Advanced

Crossed Ball Seat - Seats

Crossed Ball Seat, Russian Layback Headstand and More! - Beginners - Follow Along Pole Classes

Crossed Chair Combo - Combos and Routines - Beginner

Crossed Knee Hold - Inverts - Intermediate

Crucifix Handstand Drop - Heels Combos and Routines

Crucifix - Inverted - Inverts - Foundation

Crucifix - Thigh Hold - Mantis - Shoulder Dismount - Combos and Routines - Intermediate

Cup Grip Butterfly Handstand - Headstands and Handstands

Cup Grip Flip - Inverts - Advanced

Cup Grip Hang - Strength Moves

Cup Grip Pirouette - Spins

Cupid (from an Invert) - Inverts - Intermediate

Cupid (from Side Climb) - Holds

Cupid - Butterfly - Combos and Routines - Intermediate

Cupid - Pike - Marchetti Split - Flatline - Thigh Hold - Handstand Dismount - Combos and Routines - Advanced

Cupid Variation - Ayesha - Poisson - Apprentice - Combos and Routines - Advanced

Cupid Variation - Straddle - Arrow Roll - Combos and Routines - Intermediate

Curtsy Lunges - Strength Exercises - Off The Pole

Dangerous Brian - Inverts - Advanced

Devil Point Shuffle - Inverts - Advanced

Devil Point Shuffle Repeats - Inverts - Advanced

Diamond - Inverts - Intermediate

Dolphin Spin - Spins

Dolphin Spin - Tinkerbell - Inside Leg Hook Spin - Outside Leg Split - Trapped Straddle / Pike - Spin Pole

Double Back Hook - Spins

Double Cross Knee Release - Seats

Double Cross Knee Release Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Double Cross Knee Release - Iguana - Climb Over - Ball - Combos and Routines - Advanced

Double Knee Hang - Inverts - Advanced

Dragon Flags - Strength Moves

Dragon's Tail - Inverts - Advanced

Dragon's Tail - Half Split Variation - Inverts - Advanced

Dragon's Tail Split - Inverts - Advanced

Dragon's Tail Straddle - Inverts - Advanced

Duchess - Inverts - Intermediate

Duchess Variation - Inverts - Intermediate

Elbow Grip Tuck - Holds

Elbow Pirouette - Spins

Embrace - Holds

Embrace - One Handed - Holds

Eros - Inverts - Advanced

Eros - Inside Leg Hook - Ayesha - Figurehead - Combos and Routines - Advanced

Extended Butterfly - Inverts - Foundation

Extended Butterfly Straddle - Inverts - Advanced

Extended Butterfly - Flatline Scorpio - Broken Bird - Legend - TG Ayesha - Combos and Routines - Advanced

Extended Butterfly - Flatline Scorpio - Mantis - Flatline Scorpio - Combos and Routines - Advanced

Extended Butterfly - Flatline Scorpio - Superman - Combos and Routines - Advanced

Extended Butterfly - Reverse Poisson - Combos and Routines - Advanced

Extended Butterfly - Reverse Poisson - Brass Monkey Hook Shape - Combos and Routines - Advanced

Extended Butterfly - Walkover - Combos and Routines - Advanced

Extended Fireman Spin - Spins

Extended Fireman Spin - Sweep - Reverse Grab - Cradle - Inside Leg Hang - Scorpio Forearm Stand - Thigh Hold - Wheelbarrow Dismount - Combos and Routines - Intermediate

Extended Front Hook - Spins

Extended Front Hook - Back Attitude - Outside Step - Pirouette - Leap - Inside Leg Hang - Twisted Grip Ayesha - Poisson - Combos and Routines - Advanced

Extended Front Hook - Shoulder Mount Scissor Kick Combo, Cross Ankle Release Combo and More! - Intermediate - Follow Along Pole Classes

Extended Front Hook - Side Seat - Trapped Boomerang - Peter Pan - Chair Variation - Spin Pole

Extended Front Hook - Sunwheel - Pole Hug - Combos and Routines - Beginner

Extended Genie - Inverts - Intermediate

Fairy Walk - Spins

Fake Split Pose Combo - Spin Pole

Falling Star - Inverts - Intermediate

Fancy Chair - Spins

Figure 8s - Heels

Figure 8s and Floor Walks Combo - Heels Combos and Routines

Figurehead - Holds

Fireman Pike Spin - Spins

Fireman Spin - Spins

Fireman Spin - Spin Pole

Fireman Spin Combo, Shoulder Stand and More! - Beginner / Intermediate - Follow Along Pole Classes

Fireman Spin - Floor Straddle - Heels Combos and Routines

Fireman Spin - Half Pirouette - Front Hook - Outside Step - Leg Hook - Spin Pole

Fireman Spin Shoulder Shrugs - Spin Pole

Fish Flop - Floor Based Moves

Flag - Holds

Flag - One Leg Bent - Holds

Flag - Straddle Variation - Holds

Flag - Vertical Split - Holds

Flair - Spin Pole

Flair - Batman - Inverts - Advanced

Flair - Batman - Twisted Grip Ayesha - Genie - Handstand Straddle - Combos and Routines - Advanced

Flair - Twisted Grip Ayesha - Inverts - Advanced

Flag Split - Holds

Flag Split - Brass Monkey - Combos and Routines - Advanced

Flatline - Inverts - Foundation

Flatline - Marley Variation - Combos and Routines - Intermediate

Flatline Scorpio - Inverts - Foundation

Flatline Scorpio Moves, Seats and More! - Intermediate - Follow Along Pole Classes

Flatline Scorpio - Allegra - Superman - Combos and Routines - Intermediate

Flatline Scorpio - Ayesha - Combos and Routines - Advanced

Flatline Scorpio - Ayesha Handstand - Combos and Routines - Advanced

Flatline Scorpio - Ball via Mini Drop - Combos and Routines - Intermediate

Flatline Scorpio - Brass Monkey - Combos and Routines - Advanced

Flatline Scorpio - Inside Leg Hang - Thigh Hold - Combos and Routines - Intermediate

Flatline Scorpio - Tabletop Split - Iguana Pencil - Crunch Up - Combos and Routines - Advanced

Flip Entry - Star - Superman - Star - Climb Over - Outside Leg Split - Straddle - Cradle - Ball - Combos and Routines - Intermediate

Floating Butterfly - Inverts - Intermediate

Floating Butterfly - Straddle - Thigh Hold - Spin Down - Spin Pole

Floor Crawls / Body Slides - Heels

Floor Jade - Floor Based Moves

Floor Jade - Goddess - Ball - Heels Combos and Routines

Floor Star - Floor Based Moves

Floor Straddles - Heels

Floor Walks - Leg Waves - Heels

Flower - Inverts - Foundation

Flying Bird - Spin Pole

Flying K - Holds

Flying K - Elbow Handstand Variation - Holds

Forearm Climb - Climbs

Forearm Pencil - Flag Straddle Variation - Combos and Routines - Advanced

Forearm Stand - Headstands and Handstands

Forearm Stand Split, Combos and More! - Intermediate - Follow Along Pole Classes

Forearm Stand Straddle - Climb Over - Combos and Routines - Intermediate

Forwards Attitude Spin - Spins

Forwards Attitude Spin - Backwards Attitude Spin - Spins

Forwards Crucifix Climb - Climbs

Forwards Crucifix - Climb Over - Inverts - Foundation

Forwards Crucifix - Inverted - Inverts - Foundation

Forwards Roll - Shy Bendy - Wrist Seat - Toothbrush - Spin Pole

French Brass Monkey - Inverts - Advanced

Frodo / Forearm Cradle - Holds

Front - Back Attitude - Invert Combo, Hang Glider Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Front Hook - Spin Pole

Front Hook - Spins

Front Hook - Back Hook - Spin Pole

Front Hook - Pirouette - Open Cross Leg Fireman - Pirouette - Back Hook - Spin Pole

Front Splits - Warm Up, Cool Down and Stretches

Front Splits and Splits on Your Back - Warm Up, Cool Down and Stretches

Full Moon Variation - Inverts - Advanced

Garbage Grinder - Headstands and Handstands

Garbage Grinder - Headstand - Headstands and Handstands

Gargoyle - Inverts - Advanced

Gargoyle - Trapped Shoulder Mount Straddle - Straddle - Split - Combos and Routines - Advanced

Genie - Inverts - Foundation

Genie Flip Invert - Inverts - Advanced

Genie - Sneaky V - Ayesha - Apprentice - Combos and Routines - Advanced

Genie Spin - Spins

Genie Split - Inverts - Intermediate

Genie Tumble - Combos and Routines - Intermediate

Genie - Forearm Push - Inverts - Foundation

Genie - Goddess - Flip - Combos and Routines - Advanced

Genie - Hang Glider Flip - Inverts - Intermediate

Genie - Martini Variation - Genie - Seat - Spin Pole

Genie - No Handed - Inverts - Foundation

Genie - Trapped Planche - Inverts - Intermediate

Genie (from Standing) - Holds

Goddess - Inverts - Intermediate

Goddess (on the floor) - Floor Based Moves

Goddess (on the floor) - Fake Split Planche - Shoulder Roll - Heels Combos and Routines

Hair Flick - Heels

Half Pirouette - Spin Pole

Handspring - Ayesha - Poisson - Flatline Scorpio - Mini Flip - Combos and Routines - Advanced

Handspring - Claw Grip Straddle - Claw Grip Jack Knife - Genie Straddle Variation - Russian Layback Seat Variation - Combos and Routines - Advanced

Handspring - Lift Backwards - Inverts - Foundation

Handspring Prep - Lift Backwards - Inverts - Foundation

Handspring Prep - Step Forwards - Inverts - Foundation

Handspring - Step Forwards - Inverts - Foundation

Handspring - Twisted Grip - Inverts - Foundation

Handspring - Twisted Grip - Jump Entry - Inverts - Foundation

Handspring Walkover - Inverts - Advanced

Handstand - Bent Legs - Headstands and Handstands

Handstand - Bow and Arrow - Headstands and Handstands

Handstand - Brass Monkey Attitude - Bow and Arrow Forearm Stand - Combos and Routines - Intermediate

Handstand - Brass Monkey Shape - Headstands and Handstands

Handstand Butterfly - Thigh Hold - Legend - Star - Combos and Routines - Intermediate

Handstand Butterfly - Twist - Forearm Bow and Arrow - Combos and Routines - Intermediate

Handstand Climb Over - Headstands and Handstands

Handstand Climb Over - Genie - Sneaky V Handstand - Split - Combos and Routines - Intermediate

Handstand Crunch Up - Headstands and Handstands

Handstand Deadlift - Headstands and Handstands

Handstand Into Pole - Headstands and Handstands

Handstand Kick Down - Headstands and Handstands

Handstand Pop - Twisted Grip Ayesha - Combos and Routines - Advanced

Handstand Press-Ups - Strength Moves

Handstand - Straddle Dismount - Headstands and Handstands

Handstand Walkover - Headstands and Handstands

Hang Glider - Inverts - Intermediate

Hang Glider Flip - Inverts - Intermediate

Hang Glider - Pegasus - Inverts - Advanced

Hang Glider - Side Bow and Arrow - Combos and Routines - Intermediate

Hang Glider - Twisted Grip Ayesha - Combos and Routines - Advanced

Hang Glider - Twisted Grip Butterfly - Combos and Routines - Intermediate

Headstand - Bow and Arrow - Headstands and Handstands

Headstand - Crab - Headstands and Handstands

Headstand Crunch Up - Headstands and Handstands

Headstand - Deadlift - Headstands and Handstands

Headstand - Half Crab - Headstands and Handstands

Headstand - One Leg Bent - Headstands and Handstands

Headstand - Pencil - Headstands and Handstands

Headstand - Russian Layback - Headstands and Handstands

Headstand - Stag Legs - Headstands and Handstands

Heel Slides - Heels

Heels Clack - Heels

Heels - Clack and Drop Combo, and More! - All Levels - Follow Along Pole Classes

Heels Routine - Christmas Routine - Baby It's Cold Outside - Intermediate - Follow Along Pole Classes

Heels Routine - Doja Cat - Freak - Intermediate - Follow Along Pole Classes

Heels Routine - Doja Cat - Streets - Part 1 - Beginner - Follow Along Pole Classes

Heels Routine - Doja Cat - Streets - Part 2 - Intermediate - Follow Along Pole Classes

Heels Routine - Got It - Marian Hill - Beginner / Intermediate - Follow Along Pole Classes

Heels Routine - Unholy - Sam Smith & Kim Petras - Beginner - Follow Along Pole Classes

Heels & Spin Pole - Goddess (on the floor) with a Genie Combo Routine - Intermediate - Follow Along Pole Classes

Heels & Spin Pole - Inside Leg Hang - Half Split Routine - Intermediate - Follow Along Pole Classes

Heels & Spin Pole - Wrist Seat and Floating Butterfly Class - Intermediate - Follow Along Pole Classes

Helix - Inverts - Intermediate

Hero - Holds

Hip Hitch - Holds

Hip Hold - Bent Leg Variation - Seats

Hip Hold - Inside Leg Hang - Ayesha - Combos and Routines - Advanced

Hip Hold - Straight Legs - Seats

Hip Lifts - Strength Exercises - Off the Pole

Hip Thrusts - Invert Prep - Strength Moves

Hook - Forearm Straddle - Headstands and Handstands

How to Invert - Inverts - Foundation

How to Invert - Backwards - Spin Pole

How to Invert - Forwards - Spin Pole

How to Protect Your Shoes - Heels

How to Shoulder Mount Spinning Forwards - Spin Pole

How to Spin One Handed - Spins

How to Walk In Heels - Heels

Human Flag with a Resistance Band - Holds

Iguana Crab - Inverts - Advanced

Iguana Dismount - Inverts - Intermediate

Iguana Mount - Inverts - Advanced

Iguana Pencil (from Cross Knee Release) - Inverts - Intermediate

Illusionist - Inverts - Advanced

Inside Hook - Spins

Inside Leg Hang (from a Flatline Scorpio) - Inverts - Foundation

Inside Leg Hang (from a Straddle) - Inverts - Foundation

Inside Leg Hang - Twisted Grip Ayesha - Combos and Routines - Advanced

Inside Leg Hang - Twisted Grip Ayesha - Pencil - Combos and Routines - Advanced

Inside Leg Hang Variation - Double Legs - Inverts - Intermediate

Inside Leg Hang Variation - Dragon's Tail Grip - Inverts - Intermediate

Inside Leg Hang Variation - Half Split - Inverts - Intermediate

Inside Leg Hook Spin - Spins

Inside Leg Hook Spin - Leg Switch - Spins

Inside Step - Spins

Inside Step - Corkscrew - Outside Step - Pirouette - Cup Grip Pirouette - Cradle - Invert - Combos and Routines - Intermediate

Inside Step - Cradle - Outside Step - Pirouette - Ballet Hook - Genie Spin - Combos and Routines - Beginner

Inside Step - Cup Grip Pirouette - Inside Leg Hook - Leg Switch - Combos and Routines - Intermediate

Inside Step - Outside Step - Back Hook - Butterfly - Shoulder Mount - Jasmine - Star (on the floor) - Combos and Routines - Advanced

Inside Step - Outside Step - Closed Cross Leg Fireman - Extended Fireman - Combos and Routines - Beginner

Inside Step - Outside Step - Lean - Back Attitude - Floor Cartwheel - Combos and Routines - Beginner

Inside Step - Turn - Squat - Squat - Heels Combos and Routines

Invert - Ayesha Handstand - Headstands and Handstands

Invert - Handstand - Headstands and Handstands

Invert - Sitting Bird - Apprentice - Superman - Combos and Routines - Intermediate

Invert - Thigh Hold (from a Straddle) - Inverts - Foundation

Inverted D - Inverts - Foundation

Inverted D Lifts - Strength Moves

Inverted Kick Down - Inverts - Foundation

Inverted Moonbeam - Inverts - Advanced

Inverted Spiderman - Inverts - Intermediate

Inverted Unicorn - Inverts - Advanced

Inverted Unicorn Combo, Flow and More! - Intermediate / Advanced - Follow Along Pole Classes

Iron X - Inverts - Foundation

Jackknife - Inverts - Advanced

Jade - Inverts - Foundation

Jade Hip Hold - Inverts - Foundation

Jazz Seat / Wrist Seat Variation - Spin Pole

Juliette Spin - Spins

Juliette Spin - Back Hook - Kip - Heels Combos and Routines

Juliette Spin - Cartwheel - Outside Step - Front Attitude Spin - Chair Spin - Superman Spin - Combos and Routines - Beginner

Juliette Spin - Climb - Thigh Hold - Flatline Scorpio - Spin Pole

Kings & Queens Routine - Heels Combos and Routines

Knee Spin - Spins

Knee Spin - Heels

Knee Spin - Spin Up - Heels Combos and Routines

Knee Tucks - Spin Pole

Knee Tucks - Strength Moves

Knee Tucks - Claw Grip - Strength Moves

Knee Tucks in a Chair - Spin Pole

Knee Tucks - Single Leg Lifts - Strength Moves

Kneel - Kip - Heels

Kneeling Leg Lifts - Sideways - Strength Exercises - Off The Pole

Kneeling Press-Ups - Strength Exercises - Off the Pole

Kneeling Press-Ups Wide - Strength Exercises - Off the Pole

Knocked Knees - Heels

Knot - Inverts - Advanced

Layout - Seats

Layout - Plank - Cross Ankle Release - Iguana Pencil - Crunch Up - Combos and Routines - Advanced

Leap - Spins

Leap - Cup Grip Pirouette - Corkscrew - Apprentice - Butterfly - Combos and Routines - Intermediate

Leg Block Handstand - Headstands and Handstands

Leg Circles - Heels

Leg Circles in a Straddle - Heels

Leg Extensions - Strength Moves

Leg Hook - Floor Based Moves

Leg Hook - Knee Drop - Heels

Leg Lift - Log Roll - Cartwheel - Seat - TG Handspring - Poisson - Combos and Routines - Advanced

Leg Lifts - Standing - Spin Pole

Leg Switches - Combos and Routines - Intermediate

Leg Switches (on the floor) - Floor Based Moves

Leg Switches via a Thigh Hold - Spin Pole

Leg Waves in a Straddle - Heels

Legend - Spin Pole

Levitation - Holds

Liberty - Seats

Lift - Log Roll - Cartwheel - Knee Spin - Back Hook - Invert - Combos and Routines - Beginner

Lift to a Seat - Seats

Log Rolls - Floor Based Moves

Lois Lane - Holds

Lois Lane (from an Invert) - Inverts - Intermediate

Love Hug - Inverts - Advanced

Low Flow Pole Routine - Intermediate - Combos and Routines - Intermediate

Lunge - Invert - Invert Prep - Strength Moves

Lunge - Lunge - Heels

Lux - Spin Pole

Machine Gun - Holds

Mantis - Inverts - Foundation

Marchetti Split - Inverts - Advanced

Marion Amber - Inverts - Advanced

Marley - Ankles Crossed - Inverts - Foundation

Marley - Holding Ankles - Inverts - Foundation

Marley - Shoulder Mount Butterfly - Shoulder Mount Walkover - Combos and Routines - Advanced

Marley - Shoulder Mount Butterfly, Wrist Seat Combo and More! Intermediate - Follow Along Pole Classes

Martini - Inverts - Intermediate

Martini - Diva Split - Combos and Routines - Intermediate

Martini - Half Split, Open Cross Leg Fireman Combo and More! - Intermediate - Follow Along Pole Classes

Martini - Superman - Climb Over - Combos and Routines - Intermediate

Martini - Superman, Compass and More! - Intermediate - Follow Along Pole Classes

Martini Drop - Combos and Routines - Intermediate

Martini Seat - from Standing - Seats

Martini Seat - Jump Entry - Seats

Martini Seat - Straight Leg Variation - Seats

Max Split - Inverts - Advanced

Meathook - Inverts - Advanced

Mercury - Holds

Mermaid Spin - Spins

Mermaid Spin Combo, Extended Butterfly - Reverse Poisson and More! - Intermediate / Advanced - Follow Along Pole Classes

Mermaid Spin Combo, Superman Spin and More! - Beginner - Follow Along Pole Classes

Mermaid Spin - Half Split - Shoulder Stand Leg Waves - Lunge - Heels Combos and Routines

Mermaid - Reverse Grab - Forearm Stand - Shoulder Roll - Cradle Spin Up - Combos and Routines - Beginner

Miracle - Holds

Monkey Spin - Spins

Monkey Spin - Invert Combo, Genie Flip Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Mountain Climbers - Strength Exercises - Off the Pole

Mountain Climbers - Knee to Elbow - Strength Exercises - Off the Pole

Moves Based on a Butterfly - Intermediate / Advanced - Follow Along Pole Classes

Moves Based on a Low Genie - Beginner / Intermediate - Follow Along Pole Classes

Muse - Inverts - Intermediate

Natasha Wang Meathook - Spin Pole

Nebula - Inverts - Intermediate

Nebula, Bottle Rocket Combo and More! - Intermediate - Follow Along Pole Classes

Negatives - Strength Moves

No Handed Sitting Bird, Side Seat and More! - Beginners - Follow Along Pole Classes

Oblique Crunches - Strength Exercises - Off the Pole

Oblique Touches - Strength Exercises - Off the Pole

Open Ball Seat - Holds

Open Cross Leg Fireman Spin - Spins

Open Fireman Spin - Spin Pole

Open Fireman Spin - Closed Fireman Spin - Outside Step - Back Attitude Spin - Spin Pole

Organ Keeper - Inverts - Advanced

Outside Leg Hang - Inverts - Foundation

Outside Leg Hang - Ball - Inside Leg Hang - Combos and Routines - Intermediate

Outside Leg Hang - Butterfly - Apprentice - Combos and Routines - Intermediate

Outside Leg Hang - Butterfly Combo, Reverse Grab Combo and More! - Intermediate - Follow Along Pole Classes

Outside Leg Hang - Figurehead - Apprentice - Butterfly - Combos and Routines - Intermediate

Outside Leg Hang - Flatline Scorpio - Combos and Routines - Intermediate

Outside Leg Hang from the Floor - Inverts - Foundation

Outside Leg Hang - Inside Leg Hang via Thigh Hold - Combos and Routines - Intermediate

Outside Leg Hang - Mantis - Flatline Scorpio - Pose - Straddle - Lunge - Combos and Routines - Intermediate

Outside Leg Hang - Scissor Hold - Star - Apprentice Climb Over - Ball - Combos and Routines - Intermediate

Outside Leg Hang - Thigh Hold - Flatline Scorpio - Combos and Routines - Intermediate

Outside Leg Split - Inverts - Intermediate

Outside Step - Heels

Outside Step - Spin Pole

Outside Step - Arch - Spins

Outside Step - Back Attitude Spin - Spin Pole

Outside Step - Back Attitude - Floor Cartwheel - Leg Lift - Heels Combos and Routines

Outside Step - Back Attitude - Front Attitude - Extended Front Hook - Ball - Combos and Routines - Beginner

Outside Step - Back Hook - Spins

Outside Step - Back Hook - Climb Over - Genie - Ball - Combos and Routines - Intermediate

Outside Step - Back Hook - Invert - Combos and Routines - Intermediate

Outside Step - Back Hook - Log Roll - Floor Star - Combos and Routines - Beginner

Outside Step - Chair V - Backwards Chair V - Wrist Seat - Toothbrush - Combos and Routines - Beginner

Outside Step - Cup Grip Pirouette - Carousel - Climb - Combos and Routines - Beginner

Outside Step - Fancy Chair - Stand - Heels Combos and Routines

Outside Step - Front Hook - Spins

Outside Step - Front Hook - Half Pirouette - Spin Pole

Outside Step - Inside Hook - Elbow Pirouette - Combos and Routines - Beginner

Outside Step - Inside Step - Spins

Outside Step - Inside Step - Cartwheel - Cartwheel - Combos and Routines - Beginner

Outside Step - Inside Step - Outside Step - Pirouette - Tick Tock - Pirouette - Straddle Lift - Combos and Routines - Beginner

Outside Step - Invert - Genie - Genie Pose - Swivel - Violator - Combos and Routines - Advanced

Outside Step - Leg Hook - Spin Pole

Outside Step - Leg Hook - Carousel - Floor Straddle - Cat Crawl - Heels Combos and Routines

Outside Step - One Handed - Spins

Outside Step - Pirouette - Spins

Outside Step - Pirouette - Arch - Pike Hold - Shoulder Roll - Heels Combos and Routines

Outside Step - Pirouette - Bodywave Squat - Outside Step - Leg Swipes - Heels Combos and Routines

Outside Step - Pirouette - Chair - Front Hook - Chair Pose - Combos and Routines - Beginner

Outside Step - Pirouette - Fireman Spin - Combos and Routines - Beginner

Outside Step - Pirouette - Inside Hook - Lift - Back Hook - Lunge - Combos and Routines - Beginner

Outside Step - Pirouette - Leg Hook - Knee Spin - Heels Combos and Routines

Outside Step - Pixie Spin - Invert - Climb Over - Figurehead - Pencil - Hip Hold - Brass Monkey - Combos and Routines - Advanced

Outside Step - Pixie Spin - Pirouette - Invert - Ball - Spin Pole

Outside Step - Shi Shi Invert - Combos and Routines - Intermediate

Outside Step - Spin to Floor - Spins

Outside Step - Tabletop - Spin Pole

Outside Step - Two Handed - Spins

Outside Step - Wrist Seat - Combos and Routines - Beginner

Pea and Post Prep Spin - Spins

Pea Spin - Spins

Peacock - Inverts - Advanced

Pegasus - Inverts - Advanced

Pencil - Inverts - Advanced

Pencil - Forearm Grip - Inverts - Advanced

Pencil Push Out Hold - Strength Moves

Pencil Spin - Spin Pole

Pencil Spin - Blade - Diamond - Martini - Thigh Hold - Spin Down - Spin Pole

Peter Pan - Seats

Pike - Inverts - Foundation

Pike - Seats

Pike - Armpit Hold - Holds

Pike - Cross Knee Release - Combos and Routines - Intermediate

Pike Crunches - Strength Exercises - Off the Pole

Pike Leg Lifts - Strength Moves

Pike Leg Lifts (on the floor) - Floor Based Moves

Pike Leg Lowers - Strength Exercises - Off the Pole

Pirouette - Spins

Pirouette - Spin Pole

Pirouette - Back Hook - Front Hook - Floor Skater Spin - Spin Pole

Pirouette - Leap - Straddle - Seat - Outside Leg Hang - Handstand Stag - Climb Over - Combos and Routines - Intermediate

Pirouette - Outside Step - Bodywave - Mini Drop - Heels Combos and Routines

Pixie Spin - Spin Pole

Pixie Spin - Spins

Planche - Floor Based Moves

Plank - Strength Exercises - Off the Pole

Plank - Cross Ankle Release - Combos and Routines - Intermediate

Plank - One Handed - Seats

Plank - Two Handed - Seats

Pole Handstand - Headstands and Handstands

Pole Hug - Holds

Pole Planche - Holds

Pole Seat - Basic - Seats

Pole Seat - Basic Variations - Seats

Pole Squat - Floor Based Moves

Pole Squats - Strength Moves

Post Spin - Spins

Post Spin - Side Superman Combo - Combos and Routines - Intermediate

Prayer Hold - Inverts - Advanced

Prayer Slides - Strength Moves

Press-Ups - Strength Exercises - Off the Pole

Press-Ups Wide - Strength Exercises - Off the Pole

Press-Ups Wide Walk Outs - Strength Exercises - Off the Pole

Pterodactyl - Inverts - Advanced

Pterodactyl - Flatline Scorpio - Apprentice - Combos and Routines - Advanced

Pterodactyl Variation Combo, Inside Leg Hang Shapes and More! - Intermediate - Follow Along Pole Classes

Pterodactyl Variation - Straddle - Combos and Routines - Advanced

Pull Up Climb - Strength Moves

Pull Up Knee Tucks - Invert Prep - Strength Moves

Pull Up - Spin Pole

Pull Ups - Spin Pole

Pull Ups - Strength Moves

Push Dismount - Inverts - Foundation

Recliner Invert - Inverts - Advanced

Recliner Invert Repeats - Strength Moves

Reiko Split - Holds

Reiko Split - Ayesha - Jackknife Variation - Combos and Routines - Advanced

Reiko Split - Ayesha via Leg Hook - Combos and Routines - Advanced

Reiko Split - Butterfly - Combos and Routines - Intermediate

Reiko Split - Split Heel Pose - Combos and Routines - Intermediate

Remi Sit - Holds

Resistance Band Deadlifts - Strength Moves

Resurrection - Inverts - Intermediate

Reverse Ayesha Pencil - Inverts - Advanced

Reverse Ayesha Straddle - Inverts - Advanced

Reverse Cartwheel - Spins

Reverse Grab - Spin Pole

Reverse Grab - Attitude Legs - Spins

Reverse Grab Attitude Spin - Knee Spin - Assisted Fish Flop - Heels Combos and Routines

Reverse Grab - Back Hook - Spins

Reverse Grab - Basic - Spins

Reverse Grab - Chair Spin - Spins

Reverse Grab - Chair - Invert - Outside Leg Hang - Handstand - Flip Down - Combos and Routines - Intermediate

Reverse Grab - Climb - Combos and Routines - Beginner

Reverse Grab - Invert - Combos and Routines - Intermediate

Reverse Grab - Kick Entry - Spins

Reverse Grab - Push Out - Spins

Reverse Grab - Reiko Split - Combos and Routines - Intermediate

Reverse Handstand - Crucifix - Headstands and Handstands

Reverse Invert - Twisted Grip Butterfly - Shoulder Mount Straddle - Climb Over - Combos and Routines - Advanced

Reverse Plank - Strength Exercises - Off the Pole

Routine Class - Without You - The Kid LAROI - Follow Along Pole Classes

Russian Butterfly - Inverts - Advanced

Russian Layback - Inverts - Intermediate

Russian Layback Handstand - Headstands and Handstands

Russian Layback Seat - Seats

Russian Layback Seat Combo, Fun Superman Entry and More! - Intermediate - Follow Along Pole Classes

Russian Layback Seat (from an Invert) - Inverts - Intermediate

Russian Stand Up - Heels

Safety Dismount - Inverts - Foundation

Sailor (from a Side Climb) - Holds

Sailor (from an Invert) - Inverts - Intermediate

Sailor - Extended Butterfly - Sneaky V - Genie - Combos and Routines - Advanced

Sailor - Marley - Combos and Routines - Intermediate

Scissor Hold - Inverts - Intermediate

Scissor Hold - Spin Pole

Scissor Hold Variation - Inverts - Intermediate

Scissor Hop - Spins

Scissor Hop - Sweep Around - Carousel - Shoulder Mount - Diamond - Apprentice Split - Climb Over - Combos and Routines - Advanced

Scissor Kicks - Strength Exercises - Off The Pole

Scissor Plank - Seats

Scissor Seat - Seats

Scissor Seat Variation - Seats

Scorpio Flip - Combos and Routines - Advanced

Scorpio Flip via Ayesha - Combos and Routines

Scorpio Handstand - Headstands and Handstands

Scorpio Handstand Drop - Heels Combos and Routines

Scorpion Lift - Heels

Scutoid - Inverts - Intermediate

Scutoid - Ayesha - Combos and Routines - Advanced

Seabreeze - Inverts - Advanced

Seahorse - Inverts - Advanced

Seahorse, Butterfly - Shoulder Mount Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Seated Leg Waves - Heels

Seated Lowers - Strength Moves

Serratus Anterior Pushes - Strength Exercises - Off the Pole

Shi Shi Invert - Inverts - Intermediate

Shi Shi Spin - Holds

Shi Shi Spin - Spin Pole

Shoulder Dismount - Inverts - Foundation

Shoulder Flop - Heels

Shoulder Mount - Inverts - Foundation

Shoulder Mount and Superman Combos - Intermediate with Advanced Options - Follow Along Pole Classes

Shoulder Mount Bounce Down - Inverts - Advanced

Shoulder Mount - Brass Monkey - Goddess - Genie Straight Leg Variation - Outside Leg Split - Back Hook Hold - Combos and Routines - Advanced

Shoulder Mount - Brass Monkey - Goddess - Shy Bendy - Wrist Seat - Combos and Routines - Advanced

Shoulder Mount Butterfly - Inverts - Advanced

Shoulder Mount Climb Over - Same Side Leg Hook - Inverts - Advanced

Shoulder Mount - Double Knee Hang Combo, Muse and More! - Intermediate / Advanced - Follow Along Pole Classes

Shoulder Mount - Elbow Straddle Hold - Ayesha Handstand - Flatline Scorpio - Combos and Routines - Advanced

Shoulder Mount Flip - Inverts - Advanced

Shoulder Mount Flip - Seat - Inverts - Advanced

Shoulder Mount Flip - Seat - Invert - Combos and Routines - Advanced

Shoulder Mount Floor Roll - Inverts - Advanced

Shoulder Mount Knee Hold - Inverts - Advanced

Shoulder Mount Leg Hook - Apprentice - Inverts - Advanced

Shoulder Mount Pencil - Inverts - Advanced

Shoulder Mount Plank - One Leg Bent - Inverts - Advanced

Shoulder Mount Plank - Resistance Band Training - Inverts - Advanced

Shoulder Mount Pop - Inverts - Advanced

Shoulder Mount Scissor Kicks - Strength Moves

Shoulder Mount Seat - Inverts - Advanced

Shoulder Mount Straddle - Inverts - Advanced

Shoulder Mount Straddle - Hooked Shape - Inverts - Advanced

Shoulder Mount Strength Exercises - Strength Moves

Shoulder Mount - Thigh Hold - Combos and Routines - Advanced

Shoulder Mount - Thigh Hold - Apprentice - Butterfly - Apprentice - Combos and Routines - Advanced

Shoulder Mount - Trapped Split Flip - Layout - Crossed Knee Hold - Handstand Lower - Combos and Routines - Advanced

Shoulder Mount Trapped Split - No Pop - Inverts - Advanced

Shoulder Mount Trapped Split - Pop - Inverts - Advanced

Shoulder Mount V (on the floor) - Holds

Shoulder Mount Walkover - Inverts - Advanced

Shoulder Roll - Floor Based Moves

Shoulder Roll - Pike - Floor Based Moves

Shoulder Shrugs - Strength Moves

Shy Bendy - Inverts - Intermediate

Side Bodywave - Leg Hook - Chair - Floor Straddle - Hook - Shoulder Roll - Heels Combos and Routines

Side Bow and Arrow Combo, Mantis and More! - Intermediate - Follow Along Pole Classes

Side Climb - Climbs

Side Climb - Aerial Invert - Inverts - Foundation

Side Climb - Extended Butterfly - Goddess - Snap Dragon - Trapped Straddle - Thigh Hold - Extended Butterfly - Combos and Routines - Advanced

Side Climb Flip - Combos and Routines - Advanced

Side Climb - Outside Leg Hang - Combos and Routines - Intermediate

Side Climb Twizzle Combo - Combos and Routines - Intermediate

Side Lunges - Alternating - Strength Exercises - Off The Pole

Side Plank - Strength Exercises - Off the Pole

Side Plank - Bridge - Warm Up, Cool Down and Stretches

Side Seat - Ball - Combos and Routines - Beginner

Side Seat - Icarus - Pixie Spin - Spin Pole

Side Seat - Invert - Claw Grip Straddle - Seat - Ball - Spin Pole

Side Seat - Pirouette Combo - Heels Combos and Routines

Side Seat / Sitting Bird - Seats

Side Seat / Sitting Bird - Spin Pole

Side Seat / Sitting Bird - Armpit Hold Variation - Seats

Side Spin - Spins

Side Superman - Inverts - Intermediate

Sit - Knee Spin - Heels Combos and Routines

Skater Hold - Holds

Skater Hold - Ball - Combos and Routines - Beginner

Skater Hold - Elbow Grip - Holds

Skater Spin - Spin Pole

Sky Dancer - Inverts - Advanced

Sky Diver - Strength Exercises - Off The Pole

Sliding Stand Up - Heels

Sneaky Straddle - Inverts - Intermediate

Sneaky Straddle - Remi Sit - Spin Pole

Sneaky V - Inverts - Advanced

Sneaky V Flip Entry - Genie - Diamond - Mantis - Flatline Scorpio - Chiropractor Variation - Combos and Routines - Advanced

Sneaky V Handstand - Headstands and Handstands

Sneaky V - Ayesha - Combos and Routines - Advanced

Sneaky V - Ayesha - Sailor Variation - Floating Butterfly - Shoulder Mount Straddle - Apprentice - Combos and Routines - Advanced

Someone You Loved - Flow - Combos and Routines - Intermediate

Sonic Spin - Spin Pole

Speed Bumps - Heels

Spin Combo, Diamond Shapes and More! - Beginners - Follow Along Poles Classes

Spin Combo, Sitting Bird and More! - Beginners - Follow Along Pole Classes

Spin Combo to the Floor, Liberty Pose and More! - Beginners - Follow Along Pole Classes

Spin Down - Spins

Spin - Outside Step - Lunge - Reverse Grab - Russian Stand Up - Cartwheel - Layout - Combos and Routines - Beginner

Spin Pole - Claw Grip Straddles and More - Intermediate / Advanced - Follow Along Pole Classes

Spin Pole - Floating Butterfly Combo, Seated Combos and More! - Intermediate - Follow Along Pole Classes

Spin Pole - Intro to Spin Pole - Beginners / Intermediate - Follow Along Pole Classes

Spin Pole - Lots of Climbs and More! - Intermediate - Follow Along Pole Classes

Spin - Seat - Leg Waves - Goddess - Shoulder Roll - Shoulder Mount Shape - Heels Combos and Routines

Spin Up - Spins

Spinning Chopper - Inverts - Foundation

Spinning Chopper - Climb Over - Aerial Invert - Figurehead - Apprentice - Flatline Scorpio Lower - Combos and Routines - Advanced

Spinning Chopper - Outside Leg Hang - Handstand Drop - Heels Combos and Routines

Spinning Climb - Spin Pole

Spinning Climb - Aerial Invert - Outside Leg Hang - Thigh Hold - Hero - Figurehead - Ball - Combos and Routines - Advanced

Spinning Climb - Aerial Invert - Plus Sign Shape - Thigh Hold - Straddle - Butterfly - Handstand Ayesha - Combos & Routines - Advanced

Spinning Climb - Outside Leg Hang - Inside Leg Hang - Half Split Variation - Bind Hold - Spin - Combos and Routines - Advanced

Spinning Pole Climb - Climbs

Spinning Pull Up Climb - Spin Pole

Spinning Side Climb - Climbs

Split Grip Push Out - Strength Moves

Split Heel Pose - Butterfly - Star - Twisted Viva - Invert - Cupid Low - Straddle - Cradle Hold - Combos and Routines - Advanced

Split Heel Pose - Flatline Scorpio - Climb Over - Marley - Shoulder Mount Butterfly - Combos and Routines - Intermediate

Split Heel Pose - Inside Leg Hang - Floor Jade - Combos and Routines - Intermediate

Split Heel Pose - Inside Leg Hang - Outside Leg Split - Climb Over - Back Hook Hold - Combos and Routines - Intermediate

Split Heel Pose (from the floor) - Holds

Split Leap - Spins

Split Leap - Pirouette - Leg Hook - Squat - Combos and Routines - Beginner

Split Planche - Floor Based Moves

Squat - Baby Drop - Heels Combos and Routines

Squat - Hip Circles - Outside Step - Bodywaves - Step Around to Leg Hook - Pirouette - Squat - Squat - Heels Combos and Routines

Squats - Strength Exercises - Off The Pole

Stag Handstand - Brass Monkey Hook - Reverse Poisson Forearm Stand - Fake Split - Combos and Routines - Intermediate

Standing Leg Lifts - Backwards - Strength Exercises - Off The Pole

Standing Leg Lifts - Forwards - Strength Exercises - Off The Pole

Standing Straddle - Iron X Variation - Lunge - Heels Combos and Routines

Standing Up - Heels

Star - Holds

Star - Spin Pole

Star (on the floor) - Holds

Stargazer - Holds

Stargazer - Cross Knee Release - Combos and Routines - Intermediate

Static Rotations - Inverts - Intermediate

Step 'n' Slide - Floor Based Moves

Straddle (claw Grip) - Jackknife (claw grip) - Eros - Brass Monkey Split - Combos and Routines - Advanced

Straddle - Forearm Ayesha - Combos and Routines - Advanced

Straddle Hold - Ayesha - Combos and Routines - Advanced

Straddle Hold - Butterfly - Combos and Routines - Intermediate

Straddle Invert - Straddle Invert - Strength Moves

Straddle Leg Lifts - Strength Exercises - Off The Pole

Straddle Leg Lifts - Strength Moves

Straddle Leg Lifts - Invert Prep - Strength Moves

Straddle Lift - Heels

Straddle Lift Heel Claps - Strength Moves

Straddle on the Floor - Invert Prep - Strength Moves

Straddle Roll - Heels

Straddle Slide Pull Ups - Strength Moves

Straddle Stretches - Warm Up, Cool Down and Stretches

Straddle (from a Pike) - Inverts - Foundation

Straddles and Box Splits - Warm Up, Cool Down and Stretches

Straight Leg Martini, Duchess Combo and More! - Intermediate - Follow Along Pole Classes

Straight Leg Spin - Spins

Straight Leg Spin - Diamond - Sitting Bird - Seat - Aerial Invert - Outside Leg Split - Combos and Routines - Advanced

Straight Leg Spin - Helix - Apprentice - Cradle - Spin Pole

Straight Leg Spin - Marley - Climb Over - Spin Pole

Strength Class - 20min EMOM - Beginners - Follow Along Pole Classes

Suicide Spin - Spin Pole

Sunwheel Spin - Spins

Sunwheel Spin - Climb - Combos and Routines - Beginner

Superman - Holds

Superman (from an Invert) - Inverts - Foundation

Superman - Ass on a Platter - Shoulder Roll Pike - Combos and Routines - Intermediate

Superman - Flatline Scorpio - Straddle - Goddess - Forearm Stand Sneaky V - Genie - Combos and Routines - Advanced

Superman - Inside Leg Hang - Combos and Routines - Intermediate

Superman - Split - Combos and Routines - Intermediate

Superman Flip - Inverts - Intermediate

Superman Flip - Shoulder Mount Floor Planche / Ass on a Platter - Combos and Routines - Intermediate

Superman Stag - Inverts - Intermediate

Swan - Holds

Swimmer - Holds

Tabletop - Inverts - Advanced

Tabletop Roll Over - Heels

Tabletop Split - Inverts - Advanced

Tabletop Variation - Half Straddle - Inverts - Advanced

Teddy - Holds

The Felicity - Inverts - Intermediate

Thigh Hold - Climbs

Thigh Hold Combo, S Seat And More! - Beginners - Follow Along Pole Classes

Thigh Hold with Leg Waves - Heels Combos and Routines

Thigh Hold - Bent Leg Variation - Inverts - Foundation

Thigh Hold - Inverted - Inverts - Foundation

Thigh Hold - Kick Entry - Inverts - Intermediate

Thinker - Holds

Tick Tock - Heels

Tinkerbell - Spins

Tinkerbell - Ankle Hold Shapes - Open Cross Leg Fireman - Boomerang - Pirouette - Spin Pole

Titanic - Inverts - Advanced

Titanic - Trapped Split - Combos and Routines - Advanced

Toothbrush - Holds

Transition to a Cup Grip - Inverts - Foundation

Transition to a Forearm Grip - Inverts - Foundation

Transition to an Elbow Grip - Inverts - Foundation

Trapped Butterfly - Inverts - Advanced

Trapped Flag Sit - Holds

Trapped Grip Class - Intermediate - Advanced - Follow Along Pole Classes

Trapped Split Flip - Inverts - Advanced

Triangle Seat - Inverts - Intermediate

Tricep Dips - Strength Exercises - Off the Pole

Trucker Girl Lift - Heels

Tulip - Inverts - Foundation

Tulip Variation - Inverts - Intermediate

Twisted Butterfly - Inverts - Intermediate

Twisted Cupid - Holds

Twisted Flatline Scorpio - Inverts - Intermediate

Twisted Gemini - Inverts - Intermediate

Twisted Gemini Combo, Trapped Flag Sit and More! - Intermediate - Follow Along Pole Classes

Twisted Gemini - Falling Star - Thigh Hold - Push Dismount - Combos and Routines - Intermediate

Twisted Grip / Princess Grip Shoulder Mount - Inverts - Advanced

Twisted Grip Shoulder Mount - Bow and Arrow Pose - Pegasus - Flatline Scorpio - Straddle - Superman - Combos and Routines - Advanced

Twisted Grip Shoulder Mount - Fake Spatchcock - Inverts - Advanced

Twisted Grip Shoulder Mount Spilt - Climb Over - Aerial Invert - Sitting Bird - Ball Variation - Combos and Routines - Advanced

Twisted Jasmine - Inverts - Intermediate

Twisted Knot - Inverts - Intermediate

Twisted Scorpio Cocoon - Inverts - Intermediate

Twisted Sister - Holds

Twisted Sister Combo - Spin Pole

Twisted Viva - Inverts - Intermediate

Twisted Yogini - Holds

Twizzle - Cross Knee Release Combo, Claw Grip Jackknife Combo and More! - Intermediate / Advanced - Follow Along Pole Classes

Umbrella - Holds

Umbrella - Knot - Iguana Bow and Arrow - Forearm Bow and Arrow - Combos and Routines - Advanced

Umbrella Split - Holds

Unicorn - Inverts - Intermediate

Upper Back and Shoulder Stretches - Warm Up, Cool Down and Stretches

V Invert or Straddle Invert - Inverts - Foundation

Violator - Seats

Viva - Holds

Vortex - Spin Pole

Walking Around the Pole - Spin Pole

Walking Around the Pole - Spins

Walking Around the Pole - Clock Walks - Heels

Wall Press-Ups - Strength Exercises - Off the Pole

Warm Up - A - Warm Up, Cool Down and Stretches

Warm Up - B - Warm Up, Cool Down and Stretches

Warm Up - C - Warm Up, Cool Down and Stretches

Warm Up - D - Warm Up, Cool Down and Stretches

Wenson Handstand Straddle - Headstands and Handstands

Wenson Handstand Variation - Headstands and Handstands

Wheelbarrow Dismount - Inverts - Foundation

Wheelbarrow Press-Ups - Strength Moves

Wineglass Spin - Spins

Wineglass - Extended Butterfly - Combos and Routines - Advanced

Wonder - Inverts - Intermediate

Workout 1 - Build Strength to Invert - Strength Moves

Workout 2 - Invert Prep - Strength Moves

Workout 3 - Strong Arms for Inverts - Strength Moves

Workout 4 - Let's Get Tired Upside Down! - Strength Moves

Wrist Seat - Seats

Wrist Seat - Jump Entry - Seats

Wrist Seat - Sneaky V - Combos and Routines - Advanced

Wrist Seat - Superman Combo, Shoulder Mount - Thigh Hold and More! - Intermediate / Advanced - Follow Along Pole Classes

Wrist Seat Spin - Spins

Wrist Seat Spin - Ball - Combos and Routines - Beginner

Wrist Seat - Thread - Split / Lunge - Heels Combos and Routines

Yogini - Holds

Zombie - Inverts - Intermediate

Zombie Roll Up - Heels

----------

Training Plans

Beginner

12 Week Training Plan - Week 1 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 2 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 3 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 4 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 5 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 6 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 7 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 8 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 9 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 10 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 11 - Beginners - Follow Along Pole Classes

12 Week Training Plan - Week 12 - Beginners - Follow Along Pole Classes

Beginner Strength Training Plan

12 Week Strength Training Plan - Week 1 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 2 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 3 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 4 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 5 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 6 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 7 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 8 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 9 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 10 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 11 - Beginners - Follow Along Pole Classes

12 Week Strength Training Plan - Week 12 - Beginners - Follow Along Pole Classes

Beginner Flow Routine Plan

Flow Routine Training Plan - Week 1 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 2 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 3 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 4 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 5 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 6 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 7 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 8 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 9 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 10 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 11 - Beginners - Follow Along Pole Classes

Flow Routine Training Plan - Week 12 - Beginners - Follow Along Pole Classes

Intermediate

12 Stage Invert Plan - Stage 1 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 2 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 3 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 4 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 5 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 6 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 7 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 8 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 9 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 10 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 11 - Intermediate - Follow Along Pole Classes

12 Stage Invert Plan - Stage 12 - Intermediate - Follow Along Pole Classes

Intermediate / Advanced

Invert+ Plan - Flatline Scorpio - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Superman - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Genie - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Butterfly - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Inside Leg Hang - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Extended Butterfly - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Handstand - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Shoulder Mount - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Brass Monkey - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Shoulder Mount (Different Grips) - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Ayesha - Intermediate / Advanced - Follow Along Pole Classes

Invert+ Plan - Handspring - Intermediate / Advanced - Follow Along Pole Classes

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12 Week Strength Training Plan - Beginners - Training Plans - Getting Started on the Pole

12 Week Training Plan - Beginners - Training Plans - Getting Started on the Pole

12 Stage Invert Plan - Intermediate - Training Plans - Getting Started on the Pole

12 Stage Invert+ Plan - Intermediate / Advanced - Training Plans - Getting Started on the Pole

24 Week Postnatal Training Plan - PoleFreaks Studio Postnatal Plan

30 Day Press-Up Challenge - Strength Exercises - Off the Pole

How to Loop a Resistance Band - Pole Tips and Talking Points

PoleFreaks Studio Community - Join Here

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