Intermediate Level 3 Program

This program was designed for those who have completed my beginner and intermediate level programs. This program covers: Chopper (deadlift) Inverts Caterpillar…

Duration: 00:47:06 Today you'll target flexibility-related moves and work on a few spin combos. I'd love to hear how your training goes! Pro tip: The Ballerina…

Duration: 00:10:02 Today is a full rest day! I'd love to hear how the lesson went for you yesterday. Feel free to comment below or message me privately using…

Duration: 00:46:16 Today you'll be practicing the Chopper (V invert) using controlled momentum and you'll revisit the Inverted thigh hold, a fundamental trick…

Duration: 00:48:12 Today you'll be practicing the Caterpillar, Genie and the Carousel spin, then you'll use the Carousel in a spin combo. There will be no…

Duration: 00:26:01 Today is a full rest day, but I've also included the pole massage routine if you'd like. This is optional. Pro tip: If you're feeling super…

Duration: 00:46:10 Today you'll learn two new tricks, and in the video I said to start with Butterfly; however, I meant to say Flatline Scorpio first. You'll…

Duration: 00:40:17 Today you'll be using the Active shoulder routine as the warm up and workout before practicing handstands. Pro tip: Practicing Reverse…

Duration: 00:08:32 Today is a full rest day, but please watch my tips for split grips video and take notes if you like. Pro tip: You can take notes right here…

Duration: 00:21:27 Today you'll practice aerial split grips. When working on the reps, you can choose to try all of them or pick your favorites and only…

Duration: 00:57:53 Today you'll revisit the Ballerina's and work on increasing your back mobility. Only use the spinning pole version of this lesson if you're…

Duration: 00:05:33 Today is a full rest day, but I'd like you to watch both short videos as they'll provide helpful tips you can take note of and keep in mind…

Duration: 00:39:21 Today you'll focus on practicing the chopper using controlled momentum again. After practice, you'll work towards improving your back…

Duration: 00:31:44 Today you'll revisit the Caterpillar and Genie, practicing these several times each. Those who are doing the spinning version, you will be…

Duration: 00:39:57 Enjoy your rest day! I've swapped out my old version of injury prevention and when to take time off with my new podcast version. Enjoy! Pro…

Duration: 00:34:08 Today you'll revisit Flatline Scorpio and Butterfly and you'll have some fun practicing two spin combos. Those who wish to work with…

Duration: 00:36:32 Today after practicing reverse handstands again, you'll finish with the Active Middle Splits routine. How did yesterday's practice go? Allow…

Today is a full rest day! Pro tip: As a pole dancer, you don't have to love or learn every single trick or style of pole work out there. It's perfectly…

Duration: 00:32:52 Congratulations on finishing this program! Today you'll practice Aerial split grips again and when working on the REPS you can choose to try…