Strength and Conditioning

Welcome, I'm so glad you're interested in starting your pole journey with me! Click here if you'd like to have a look at all of my routines for strength and…

Before you work on anything else, let's learn more about your scapula. You can do this exercise any time of day! Keep in mind it's not the arms bending at the…

When your arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight. When your arms are at shoulder level…

Here are some drills for your scapula that also make for a wonderful warm-up. If you're having a difficult time not moving the whole body, work on these while…

This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side, work heavily in pole, so training the…

If you're struggling with your grip, this is a wonderful exercise to help train and improve grip control. Follow this exercise with a forearm flexor stretch .…

A common pole-related forearm injury involving these muscles is called golfer's elbow. Working on wrist pronation (rotating the forearm to palm down) can help…

A common pole-related forearm injury involving these muscles is tennis elbow (epicondylitis). Working on wrist supination (rotating the forearm to palm up) can…

Here's another great forearm strengthening exercise. This is the muscle responsible for radial deviation, which is the movement of the hand sideways in the…

Don't worry if it feels like you're barely moving during this exercise. For most people, this motion will be very small. Keep it slow and controlled. The…

For this wrist exercise, I'll demonstrate beginner to advanced options. These muscles are small, so listen to your body and pick the right option that allows…

Mobility keeps your wrists happy. Something to note is that flexibility isn't the same as mobility. Think of mobility as having strength within your…

For this exercise, you'll need a tennis ball, lacrosse ball, racquetball, or even a large sock rolled up will work. Suggested sets and reps: 1-3 sets, 10-15…

Once you've become familiar with all of the previous hand, wrist and forearm exercises, you can combine them into one routine like this one! For this routine…

This is a fantastic way to strengthen the entire lower body. Training with this exercise will also prepare you for pole tricks like Crucifix , Climbs and…

You'll love how this exercise targets your whole body. I'll teach you the proper skills needed to use this as a strength-building exercise. You'll be using the…

This is a great way to improve your external hip rotation, but it's important to stay within your range of motion for this exercise. Never force your turnout…

Today you'll learn 4 different lunge exercises. Try them all or pick the ones that work best for your body. Remember to switch sides so you target both legs…

There are all kinds of variations for foot and leg positions in a squat, and each one targets slightly different muscle groups. You'll learn a few of these…

My oh my, these are tough! If you're new to exercise, start with the beginner option. If you have or have had knee troubles in the past, skip this exercise and…

I love this creative exercise to strengthen the core and legs. Proper form is really important for targeting the right muscle groups. Understand this will…

I love using this exercise to strengthen the obliques. Bonus, it's also perfect for working on balance and the knee pit grip . Suggested sets and reps: 8-15…

If you're totally new to exercise and pole, you can either skip this one or just work on getting into the leg hook position as shown in step one. Once you…

These exercises will do wonders for your leg lines! Understanding how to change your hip and knee position is key to this line-improving workout! I suggest you…

You'll be using the Side pole hold for this exercise, making it an effective way to train for inverts, shoulder mounts, and the like. You'll see several…

Today you'll learn 2 different variations of this exercise. Use them both, as each one targets slightly different muscles. If it feels too easy, you can…

In this video I'll introduce a few different hand placements for this strength exercise. You'll use the pole to help strengthen the muscles of your upper back…

This exercise may not be suitable for everyone. I'll offer you a few tips if you're new to exercise or if you have poor external shoulder rotation. Always…

I know this exercise might look easy, but if you're actively pulling and engaging the right muscles, it's very effective and great for building a strong core.…

Here is an exercise that's awesome to work on for the rear shoulders. While working on these, keep the top of the shoulders away from the ears—no scrunching…

I'll be teaching you a few variations for this common exercise. Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week. T.M.G. BICEPS / FOREARM…

This is another great bicep curl variation. Remember to keep the elbows up to target the right muscle groups! Suggested sets and reps: 8-15 reps, 2-4 sets, 3…

Before you give this exercise a try, I want to remind you that for all of the exercises using the resistance bands, you need to have tension on the band both…

I love using these as a warm up before I pole dance, I hope you like them too. Be sure you're not bending at the elbow, let the shoulders do the work. However,…

I think you'll find this is a nice exercise for sculpting shoulders and maintaining shoulder health! Be sure your resistance band has tension at all times to…

Today I'll share with you a few variations for this exercise. Before starting this exercise, please do the shoulder mobility test. It's presented first. It's…

This and the internal shoulder rotation are both exercises I think everyone should do. You'll be strengthening the rotator cuff, which could help prevent…

As mentioned in the previous tutorial, strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder…

Today I'll teach you a unique exercise that works the chest and shoulders because of the angle that is used. Suggested sets and reps: 8-15 reps, 2-4 sets, 3…

I'll teach you how to utilize your pole, a chair, or any other sturdy knee-height object to strengthen your shoulders. Working on these will prepare you for…

I truly love this exercise. It's deceptively challenging when done correctly. I'll have you start by finding your neutral pelvis, which is key for seeing…

I think you'll find this exercise makes for a great addition to any warm-up. Remember not to bend the elbows; the motion is coming from the shoulder blades,…

If you want to start working towards elbow stands, handstands, or tricks like Ayesha, these can help you understand the movement you'll use to push out of the…

Today I'll teach you two different positions you can use while performing this exercise. One position targets the triceps more, and the other will focus more…

I'm excited to teach you several variations to help you get the most out of this exercise, regardless of your fitness level. I suggest training both in neutral…

In this video I'll introduce you to a wonderful exercise to strengthen your core and shoulders. Dolphin push-ups are helpful when training for elbow stands,…

In this video, I'll teach you several variations, allowing you to pick the one that works best for your body. Suggested sets and reps: 6-12 reps, 1-4 sets, 3…

I'm going to teach you two variations for this exercise. When performing this, focus on fully extending through the back of the knee by tightening the quads.…

This is your first step towards working on handstands! If you have a fear of your arms not being able to hold you, give the elbow stand a try instead. I'll…

In this video, I'll teach you two options for this exercise. Keep in mind this is not the same as a sit-up. This exercise will target the rectus abdominis,…

Even though I point out this exercise is great for postpartum, it's really something everyone should be doing. I'll teach you a few variations to accommodate…

For this exercise, I want you to focus on hinging at the hips. Don't bend at the waist, as this will cause strain in the lower back. It might mean you need to…

I'll teach you a few options for arm placement, and you'll start by sitting on the floor. You can stay on the floor for as long as you like. Only move on to…

First, understand that the term "hollow body" is a position. The exercises you'll see in this lesson will help you find and create muscle memory for hollow…

In this exercise, you're moving the leg, but to get the most out of this, your hips need to stay still. Don't twist the hips either! Working with this exercise…

Here's a great exercise to help you prepare your deep core muscles for all moves that require the legs to be lifted high above the waist. Suggested sets and…

These are very challenging! Don't be surprised if you can't lift your legs off the floor very far, if at all—this is normal and will improve if you keep at it.…

When working with this exercise, your pelvis position is important, so pay close attention to my cues! Just like in the previous tutorial, it's normal to not…

To really feel this exercise, you'll need to focus on holding a neutral pelvis (this can be slightly different for everyone) and don't twist your hip up or…

These are a fun version of the squat. I'll teach you a few variations you can try, including using a yoga block! Suggested sets and reps: 8-15 reps, 2-4 sets,…

I'll be teaching you a few different options for this exercise. Choose the ones you like best and remember that variety is good! Suggested sets and reps: 8-15…

This is not the same exercise as the Superman back . In the Superman back, you also squeeze your butt. Here, you're relaxing the butt and only lifting from the…

I'll provide you with a few variations to work with. Unlike the previous exercise, the Spinal contraction , in this exercise you do squeeze the butt. Don't…

I love this one and I want you to get the most out of this exercise. So, don't round your lower back but rather think of lifting the tailbone up to the…

The goal of this exercise is not how high you can lift your legs. It's actually about pressing the heels toward each other while holding as much external…

Clamshells are awesome for strengthening the muscles that aid in active flexibility. You'll need this for tricks like Chopstix or inverted splits and…

I'm not a huge fan of training with burpees, but they were very popular a while back, so I thought breaking them down might help you. I've separated the burpee…

I don't know of any dancer who doesn't want to develop a nice foot line. This video will break down how to point the foot and toes. I'll also give you a simple…

I'll share several options to accommodate your current fitness level. Choose the one that works best for you and only move on to the next once you can do more…

This exercise will help you strengthen the external hip muscles, which will help improve middle splits and moves that require split flexibility while inverted.…

Just like in the previous tutorial, a strong internal hip rotation will help with moves like plank, cross ankle release, and your squeezing leg muscles.…

Here's a nice exercise to strengthen your hands. Remember to keep your fingers spread wide and place even pressure throughout the movement. Choose whichever…

These are a wonderful warm-up and will help improve your ankle mobility! Suggested sets and reps: 10-15 reps, 1-3 sets, 3 times per week. T.M.G. GASTROCNEMIUS…

For this exercise I'll provide 2 options for positioning the body, choose whichever feels most comfortable. Suggested sets and reps: 10-15 reps, 1-3 sets, 3…

This exercise is similar to the Foot push , however, the leg should be straight, not bent like in the foot push. Suggested sets and reps: 10-15 reps, 1-3 sets,…

If you don't have a pole, use a wall, chair, or anything stable. Increase the intensity by doing these on the edge of the stairs or off a sturdy box. Suggested…

This exercise will target the calf muscle that lies underneath the big muscle you see. By working the calf with the knee bent, you will isolate the soleus.…

This exercise is also known as foot/ankle inversion! Feel free to tie the band onto your pole or close it in a door if holding it is difficult for you.…

Another great exercise to prepare you for wearing heels and to help prevent ankle rolls. Suggested sets and reps: 10-15 reps, 1-3 sets, 3 times per week.…

This exercise can take some practice, but it's a good one if you have flat feet! Avoid curling the toes under for this one; that's a different exercise.…

Treat your feet to this exercise—it's a nice one. Feel free to do these really slowly. Suggested sets and reps: 10-15 reps, 1-3 sets, 3 times per week T.M.G…

STRENGTH BUILDING – Length 13:00 – Items needed: A flat or circle resistance band A small towel Socks or ballet flats (if your feet stick to your floor) This…