Follow Along Pole Classes

Course Curriculum

Available in days

days after you enroll

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12 Week Strength Training Plan - Week 1 - Beginners (42:01)
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12 Week Strength Training Plan - Week 2 - Beginners (37:02)
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12 Week Strength Training Plan - Week 3 - Beginners (39:37)
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12 Week Strength Training Plan - Week 4 - Beginners (34:23)
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12 Week Strength Training Plan - Week 5 - Beginners (40:18)
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12 Week Strength Training Plan - Week 6 - Beginners (37:43)
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12 Week Strength Training Plan - Week 7 - Beginners (43:05)
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12 Week Strength Training Plan - Week 8 - Beginners (44:48)
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12 Week Strength Training Plan - Week 9 - Beginners (50:55)
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12 Week Strength Training Plan - Week 10 - Beginners (45:47)
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12 Week Strength Training Plan - Week 11 - Beginners (48:44)
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12 Week Strength Training Plan - Week 12 - Beginners (57:48)
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12 Week Training Plan - Week 1 - Beginners (63:13)
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12 Week Training Plan - Week 2 - Beginners (66:51)
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12 Week Training Plan - Week 3 - Beginners (67:48)
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12 Week Training Plan - Week 4 - Beginners (69:58)
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12 Week Training Plan - Week 5 - Beginners (67:31)
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12 Week Training Plan - Week 6 - Beginners (63:36)
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12 Week Training Plan - Week 7 - Beginners (65:14)
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12 Week Training Plan - Week 8 - Beginners (66:14)
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12 Week Training Plan - Week 9 - Beginners (62:29)
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12 Week Training Plan - Week 10 - Beginners (64:17)
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12 Week Training Plan - Week 11 - Beginners (69:40)
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12 Week Training Plan - Week 12 - Beginners (61:22)
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Flow Routine Training Plan - Week 1 - Beginners (81:59)
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Flow Routine Training Plan - Week 2 - Beginners (69:35)
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Flow Routine Training Plan - Week 3 - Beginners (64:22)
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Flow Routine Training Plan - Week 4 - Beginners (66:34)
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Flow Routine Training Plan - Week 5 - Beginners (71:53)
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Flow Routine Training Plan - Week 6 - Beginners (64:36)
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Flow Routine Training Plan - Week 7 - Beginners (71:35)
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Flow Routine Training Plan - Week 8 - Beginners (72:16)
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Flow Routine Training Plan - Week 9 - Beginners (68:11)
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Flow Routine Training Plan - Week 10 - Beginners (74:02)
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Flow Routine Training Plan - Week 11 - Beginners (69:33)
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Flow Routine Training Plan - Week 12 - Beginners (71:27)
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Crossed Ball Seat, Russian Layback Headstand and More! - Beginners (64:22)
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Mermaid Spin Combo, Superman Spin and More! - Beginners (59:41)
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No Handed Sitting Bird, Side Seat and More! - Beginners (62:19)
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Spin Combo, Diamond Shapes and More! - Beginners (61:52)
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Spin Combo, Sitting Bird and More! - Beginners (67:23)
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Spin Combo to the Floor, Liberty Pose and More! - Beginners (66:03)
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Strength Class - 20min EMOM - Beginners (49:34)
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Thigh Hold Combo, S Seat And More! - Beginners (62:09)
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Fireman Spin Combo, Shoulder Stand and More! - Beginner / Intermediate (58:58)
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Moves Based on a Low Genie - Beginner / Intermediate (65:10)
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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)
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12 Stage Invert Plan - Stage 4 - Intermediate (72:01)
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12 Stage Invert Plan - Stage 5 - Intermediate (68:05)
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12 Stage Invert Plan - Stage 6 - Intermediate (70:03)
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12 Stage Invert Plan - Stage 7 - Intermediate (62:27)
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12 Stage Invert Plan - Stage 8 - Intermediate (65:36)
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12 Stage Invert Plan - Stage 9 - Intermediate (67:25)
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12 Stage Invert Plan - Stage 10 - Intermediate (67:03)
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12 Stage Invert Plan - Stage 11 - Intermediate (66:59)
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12 Stage Invert Plan - Stage 12 - Intermediate (63:17)
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Apprentice - Chair Hold Combo, Claw Grip Shape and More! - Intermediate (63:26)
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Blade Combo, Meathook and More! - Intermediate (61:55)
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Butterfly Combo, Genie Combo and More! - Intermediate (63:52)
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Butterfly Knee Hold Combo, Handstand Combo & More! - Intermediate (62:46)
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Carousel - Chair Combo, Butterfly Combo and More! - Intermediate (65:44)
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Cartwheel - Seat Combo, Butterfly - Thigh Hold Combo & More! - Intermediate (61:57)
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Chair Spin Combo, Seat Combo and More! - Intermediate (64:49)
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Circuit Interval Session - Intermediate (51:06)
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Class For a Hot Day - Intermediate (62:24)
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Extended Front Hook - Shoulder Mount Scissor Kick Combo, Cross Ankle Release Combo and More! - Intermediate (61:15)
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Flatline Scorpio Moves, Seats and More! - Intermediate (62:30)
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Forearm Stand Split, Combos and More! - Intermediate (64:44)
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Marley - Shoulder Mount Butterfly, Wrist Seat Combo and More! - Intermediate (65:41)
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Martini - Half Split, Open Cross Leg Fireman Combo and More! - Intermediate (60:13)
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Martini - Superman, Compass and More! - Intermediate (62:03)
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Nebula, Bottle Rocket Combo and More! - Intermediate (65:08)
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Outside Leg Hang - Butterfly Combo, Reverse Grab Combo and More! - Intermediate (61:46)
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Pterodactyl Variation Combo, Inside Leg Hang Shapes and More! - Intermediate (65:10)
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Russian Layback Seat Combo, Fun Superman Entry and More! - Intermediate (62:59)
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Side Bow & Arrow Combo, Mantis and More! - Intermediate (64:58)
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Straight Leg Martini, Duchess Combo and More! - Intermediate (71:35)
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Twisted Gemini Combo, Trapped Flag Sit and More! - Intermediate (66:35)
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Invert+ Plan - Stage 1 - Flatline Scorpio - Intermediate / Advanced (67:51)
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Invert+ Plan - Stage 2 - Superman - Intermediate / Advanced (63:05)
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Invert+ Plan - Stage 3 - Genie - Intermediate / Advanced (61:37)
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Invert+ Plan - Stage 4 - Butterfly - Intermediate / Advanced (69:22)
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Invert+ Plan - Stage 5 - Inside Leg Hang - Intermediate / Advanced (68:06)
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Invert+ Plan - Stage 6 - Extended Butterfly - Intermediate / Advanced (65:36)
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Invert+ Plan - Stage 7 - Handstand - Intermediate / Advanced (72:58)
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Invert+ Plan - Stage 8 - Shoulder Mount - Intermediate / Advanced (74:58)
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Invert+ Plan - Stage 9 - Brass Monkey - Intermediate / Advanced (77:09)
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Invert+ Plan - Stage 10 - Shoulder Mount (Different Grips) - Intermediate / Advanced (61:35)
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Invert+ Plan - Stage 11 - Ayesha - Intermediate / Advanced (72:36)
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Invert+ Plan - Stage 12 - 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)
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Circuit Interval Session - Intermediate / Advanced (52:28)
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Climb - Boomerang Invert Combo, Genie - Baby Flip Combo and More! - Intermediate / Advanced (61:42)
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Double Cross Knee Release Combo and More! - Intermediate / Advanced (61:23)
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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)
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Monkey Spin - Invert Combo, Genie Flip Combo and More! - Intermediate / Advanced (69:39)
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Moves Based on a Butterfly - Intermediate / Advanced (67:12)
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Seahorse, Butterfly - Shoulder Mount Combo and More! - Intermediate / Advanced (66:03)
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Shoulder Mount and Superman Combos - Intermediate / Advanced (69:57)
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Shoulder Mount - Double Knee Hang Combo, Muse and More! - Intermediate / Advanced (58:26)
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Trapped Grip Class - Intermediate / Advanced (64:22)
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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)
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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)
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Spin Pole - Claw Grip Straddles and More - Intermediate / Advanced (63:57)
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Heels & Spin Pole - Goddess (on the floor) with a Genie Combo Routine - Intermediate (73:23)
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Heels & Spin Pole - Inside Leg Hang - Half Split Routine - Intermediate (64:15)
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Heels & Spin Pole - Wrist Seat and Floating Butterfly Class - Intermediate (76:12)
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Heels - Clack and Drop Combo, and More! - All Levels (64:23)
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Heels Routine - Doja Cat - Streets - Part 1 - Beginner (68:29)
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Heels Routine - Unholy - Sam Smith & Kim Petras - Beginner (65:23)
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Heels Routine - Got It - Marian Hill - Beginner - Intermediate (66:28)
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Heels Routine - Christmas Routine - Baby It's Cold Outside - Intermediate (73:34)
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Heels Routine - Doja Cat - Freak - Intermediate (60:11)
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Heels Routine - Doja Cat - Streets - Part 2 - Intermediate (71:39)
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Routine Class - Without You - The Kid LAROI (66:15)

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Your Instructor

Holly Munson

I've been pole dancing since 2009 and teaching pole dance since 2012. I started PoleFreaks with the aim of bringing the pole dance community together to share training tips and celebrate our achievements on the pole.

In addition to being a pole dance instructor, I’m also a fully qualified personal trainer and hold a masters degree in classical theatre.

I'm so excited to share my love of pole with you!

Holly x

Follow Along Pole Classes

Course Curriculum

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Your Instructor

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