Wrist Conditioning 1 with Lisa D
As pole dancers, the condition of our wrists and forearms is super important – we need them strong and conditioned to let us nail all the tricks and choreos we have on our wish list, but all too often we neglect them. Join Lisa for a comprehensive watch-and-follow tutorial that takes you through heaps of great exercises and stretches to get your wrists strong and ready to work!
Tammy HIIT Workout 2
Due to popular demand – here’s more HIIT with Tammy! Grab your mat and some tunes and get ready for another sweaty good time with our resident HIIT Master 😀
Duration: 33 mins
Equipment needed: None
Carlie Lyrical Floor ‘Bold’
Join Carlie for a beautiful lyrical floor choreography, no pole required. This piece is beginner-friendly, but its gorgeous flow will also engage the more experienced dancer.
Duration: 25 mins
Equipment needed: None
Song: ‘Bold’ by Faith Richards
Adam Floor Choreo ‘Mythologica’
Do you feel like a quick, sassy floorwork choreography that you can bang out in 30 minutes? Then join Adam as he takes you step by step through fun open-level chorey that will get you rolling and legworking your way to glory!
Equipment: Shoes optional, kneepads recommended – and don’t forget to check out the prerequisites below!
Song: ‘Mythologica’ by Ofrin
This mini workshop was filmed in lockdown in 2020 <3
Wake Up Yoga Flow
Join AJL for a beautiful head-to-toe Wake Up Yoga Flow! This is Andrea’s go-to morning energiser, sure to get you bright eyed and ready to tackle your day.
Duration: 17 minutes
Equipment needed: Yoga blocks optional
Filly Chair Flair ‘Lioness’
Join Filly for a choreography incorporating the moves from tutorial ‘Chair Moves 1’. You can try this dance as a stand alone, or go do ‘Chair Moves 1’ and come back to incorporate all your new moves into a sassy choreography.
Duration: 16 minutes
Equipment needed: Chair
Song: ‘Lioness’ by DayFox
Chilli Chair Play ‘Stranger Ways’
Join Chilli for some sexy, beginner-friendly chairography! This super fun choreo is quintessential Rox, filled with spreadies, hair flicks and hip grinding. So grab a chair and get ready to dance!
Duration: 16 mins
Equipment needed: Chair
Track: ‘Stranger Ways’ by Lone Wild
Yoga Floor Series
AJL is back with more yoga! You can try this Floor Series on its own (just do a good warm up first), or you can do it directly after ‘Yoga Standing Series 1’ tutorial, (which is linked to this tutorial) for maximum benefit.
Duration: 17 mins
Equipment needed: None
Advanced Front Splits
Have you got your splits and want to take them that little bit further? Join Tammy for a sequence that’s all about advancing your strength and flexibility in your split to help you achieve your oversplit!
Duration: 20 mins
Equipment needed: Yoga blocks, or anything from around the house that you can use as yoga blocks
Pilates Watch and Follow
Join Jo for a gorgeous watch-and-follow Pilates sequence you can do at home! Get ready to work your core and wake up your body with beautiful Pilates technique.
Duration: 42 mins
Equipment needed: None