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.
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.
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.
Twisty Grip Conditioning
If you’re looking for quick, effective conditioning targeted at strengthening your Twisty Grip, you’re in the right place! This workout is perfect for anyone who is a little newer to Twisty (though all levels are welcome), and will help you prepare and prehab your shoulders for the rigours of this notoriously shoulder-challenging grip.
Heels Conditioning 1
If you love sky-high heels and want to avoid wobbles, falls and ankle injury, it’s important to incorporate regular heels conditioning into your routine. Tammy’s here to give you a workout that will elevate your heels game and get you stable as a table in your 8 inches!
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.
Express Core Conditioning 2
The first Express Core Conditioning is one of those sessions you love to hate (but really love). So we’ve got another one for you! Mix it up with another scorching hot ab workout from the one and only Miss Filly.