Caterpillar Press
The Caterpillar Press is your first step towards true inverted mobility, and a vital part of your progress towards Ayeshas and many more amazing tricks. Learning to lift and stabilise yourself in this bad boy can be tricky, but with Filly’s expert breakdown you’ll be well on the road to smooth Caterpillar success!
Outside Leg Split & Super Cupid
This elegant split shape is deceptively simple to learn, but packs a major visual punch! Filly takes you through all the elements of push, pull, positioning and grip points to help you get the most out of your outside leg split, and if you’re nailing it already she throws in an advanced variation to take it to the next level!
Ball Drop
Ready to drop it like it’s hot?! The ball drop is one of the simplest yet most effective way to make an audience scream their heads off in terror…then in wonder! Filly has got the secrets to making this dynamic move absolutely thrilling to watch and exhilarating to perform!
Straddle Invert Conditioning
Join Carlie Hunter as she takes you through a series of drills that will help you nail that Grand Nemesis: The Straddle Invert! The key to a strong straddle invert is in the correct engagement of multiple muscle groups, and these exercises will not only make you stronger, but teach you to feel and understand how to engage and stabilise so your straddle invert can go from struggle to success!
Extended Butterfly & Wedge
The Extended Butterfly is one of most classic and instantly-recognisable moves in the pole world and a must-have for intermediate-level polers everywhere. This beautiful shape is often the first time we get so much extension and distance away from the pole, which means it’s super important to understand all of your balance points and engagement.
Carlie Lyrical ‘Satisfied’ Part 3
This is the third instalment of the gorgeous lyrical choreography ‘Satisfied’, created by Carlie exclusively for PoleSphere. Make sure you’ve tried both part one and part two first, and tag us in your video if you put one up so we can see it too! Music: Satisfied by HARLI @thisisharli
Reverse Grab / Coil
The Reverse Grab/Coil is a gorgeous and super fun move! Fly gracefully around the pole, and while you’re at it, learn fundamental skills to set you up for some seriously impressive moves. Join Carlie as she sheds light on how to make this challenging spin look effortless and beautiful!
Elbow Spin Variations
It’s time to bite the bullet and start preparing your elbow for some gnarly tricks! These variations are stunning on their own, and the perfect preparation to get your Devil’s Elbow spin. Don’t forget to do both sides, of course! This is elbow conditioning at it’s finest.
Carlie Lyrical ‘Satisfied’ Part 2
This is the second instalment of Carlie’s gorgeous lyrical choreography ‘Satisfied’, created by Carlie exclusively for our members. Make sure you’ve tried part 1 first, and tag us in your video if you put one up so we can see it too! Music: Satisfied by HARLI @thisisharli
Leg Switches
Moving from outside leg hang to inside leg hang and back again can be terrifying. This video is an introduction to switching from the outside leg hang, to the inside leg hang. Make sure you are confident with this transition before taking it back again!