Express Warm Up With Tammy
Get ready for your session by doing this express warm up with Tammy! This warm up is suitable for polers working up to high-intermediate tricks. If you are working on advanced or elite content you may want to do a longer warm up with added stretch and conditioning.
Needlescale
Welcome to your roadmap to get yourself into the Needlescale! This tutorial does not require an extreme-level of flexibility to complete, but Tammy will take you through progressively more challenging stretches as you work towards a full Needlescale. Please complete a general warm-up of your choice before beginning this sequence.
Inter+ Rolls and Floorwork
Join Tammy for a specialty off-the-pole workshop, to take your floor game to new heights! This workshop will focus on inter-level rolls, providing you with some exciting skills to spice up your floor work. A pole is not required for this workshop, but you will need about two body-lengths worth of clear space to safely attempt the workshop.
All The Splits
It’s splits, splits and more splits! Join Andrea for an hour devoted to stretching those hips and legs in all directions. Explore strengthening while you lengthen, and enjoy using a range of techniques to coax out that extra range we know you’ve got inside you! This workshop does not require a pole, but please have a mat handy. Blocks, bands and strap may be useful also.
Forward Roll Two Ways
Rolls are the bread and butter of floorwork (pun intended!) While they may look scary, they are actually incredibly fun – and much easier than they seem. Join Andrea to learn a forward roll both on and off the pole. It’s two for the price of one!
Flexy Warm Up & Stretch
Join Mucci to get your body warmed up for your hyper-flexible tricks! We’re talking Eagles, Rainbow Marchenkos, Spatchcocks – the most extreme of the bendy moves. This is a watch-and-follow sequence, and you may use the chapters if you would like to skip the middle/pancakes section to just focus on front splits and backbends. Please make sure you have the minimum required flexibility to complete this tutorial, covered by Mucci in the introduction.
Happy Shoulders
Do you want strong, functional, pain-free shoulders? Would you like to learn how to decrease your risk of shoulder injury? If you’re a human who pole dances, we know your answer is YES! Join Joanna Littlewood-Johnson in this session that will incorporate both theoretical and practical elements. You’ll walk away with action steps to keep your shoulders strong and safe for many years to come 💪
Heels Conditioning 2
In order to gain grace, control and strength in your heelwork you’ll need to condition those legs – especially the often-forgotten feet, ankles and calves! Join Suwasit for a collection of exercises you can watch-and-follow every week, or incorporate into your own warm up routine.
Yoga Flow 3: Floor Series
This is the second part of a 2-part yoga flow workshop, however if you are short on time or would prefer an express yoga session, this section can be done on it’s own. You will find part one (sun salutations) linked below. Now grab a mat and some water, and join Andrea for some blissful asanas!
Yoga Flow 3: Sun Salutations
Back by popular demand, Andrea brings another glorious yoga flow workshop to your screen to brighten up your day! This is the first part of a Yoga Flow workshop that also includes the Floor Series, which you’ll find linked. The Sun Salutations series can be done on it’s own, or follow it up with the Floor Series to get the whole one-hour session in.