Back Bending 1
Time to bend! No matter what your existing level of back flexibility, this tute is for you. Join Andrea as she breaks down a number of mobility exercises and stretches to soften the back, getting you ready for a bridge. Not confident in your bridge yet? No worries, Andrea also provides modifications to get you on your way 🙂
Shoulder Opening 1
Many people don’t realise, but shoulder flexibility is one of the cornerstones of back bending. Join Andrea as she takes you through a complete sequence to begin getting more range through your shoulders. Use this video several times weekly and you’ll start seeing the progress needed to get into those much-desired flexy tricks!
Cool Down Stretch Sequence
Just finished another great pole session? Incorporating a cool down sequence into your training not only helps you wind down, it can also help prevent injury and keep your flexibility goals on track. Join Lisa D as she takes you through her revitalising cool down sequence. And remember: Do not overstretch after a heavy training session – always approach these positions gently and stay well within your current limits #trainsafe 🙂
Hip Flexor Stretch Sequence
Important for both back bending and splits, this intro sequence to hip flexor/hip girdle stretching is a watch and follow video which can be done several times each week, or incorporated into your warm up. Andrea is a qualified yoga instructor and this yoga-inspired sequence will have you feeling warm, bendy, and totally zen!
Front Split Stretch Sequence
Who doesn’t want an awesome spreadie? If your spreadie is more like a sad triangle, join Carlie for this watch-and-follow front splits stretch sequence, and make sure you do it regularly for maximum benefit. Once you’ve warmed up your splits with this video, head back into the tutorial library and see all the splitty moves we have for you to try!
Middle Split and Pancake Stretch Sequence
Who doesn’t want a middle split and pancake fold as effortless as Lisa D’s? Settle in for a comprehensive watch-and-follow sequence of stretches and exercises to help open up those legs for the spreadiest of spreadies! This video is suitable to do multiple times each week if you really want to see those middle split gains.
Invert Conditioning (on and off the pole)
Struggling with your invert? Join Carlie as she takes you through several exercises on and off the pole to help you nail your invert, or strengthen one you already have. Don’t worry! You’ll get there way sooner with this video. We’ve got your back.
Shoulder Warm Up and Conditioning
Keen to condition your shoulders for the work they have to do on the pole? Grab some light weights (a bottle of water or wine will do!) or a theraband and join Lisa D in this specific shoulder warm up and conditioning tutorial to help those shoulders learn how to engage properly, as well as strengthen them in their functional movement.
Carlie Hunter’s Warm Up
Join Carlie to get the blood pumping and prepare your body for pole! Warming up is critical to ensure you minimise risk of injury and maximise your training, so don’t skip it!
Heels Warm Up with Lisa D
Strap on your heels and knee pads for this sexy warm up, perfect to prep you for choreography or floorwork. Lisa also includes some dance drills in this sequence to get your body and mind ready to move. If you’re planning on training harder tricks, make sure you also do a shoulder warm up or conditioning exercises (suggested tutorials linked below in the “Foundations” section)