30 Day Caterpillar Program

Welcome to the 30-day Caterpillar program which includes static and spinning pole versions ! This program was designed to help you build the confidence,…

Today you'll begin training building block (fundamental) tricks to develop the necessary strength and skill for a safe Caterpillar which in turn leads into a…

Today is an active rest day. Feel free to do something gentle like hula hooping, walking, or light yoga. Pro tip: Eating well is an important part of training…

Today you'll be focusing on building strength in your shoulders and you'll be doing about 2 sets of each exercise and move. Pro tip: Remember you can use the…

Today is a full rest day. Be sure to rest, but don't sit for too long, or you may feel stiff.

Today you'll focus on pole work and stretching to maintain mobility throughout this lesson, so don't be confused because the stretches are in between training…

Today is a full rest day. If you would like, feel free to do some foam rolling work or try my pole massage routine!

Today you'll be training your core through various exercises, the Barrel roll and Body waves. Pro tip: Today is a good time to remember to make a note of your…

Today you'll be training the muscles of your hands and forearms because strong fingers, hands, wrists and forearms are always necessary for pole work. Allow…

Today is a rest day, but I'm sharing my pole massage routine and the flowmotion routine if you'd like to make this an active rest day. Allow the videos to play…

Today after warming up with the Stands routine you'll practice the Caterpillar! I do not expect you to achieve a full caterpillar today, do what you can. Pro…

This is a full rest day and I think it's the perfect time to share my Pole Dance RANT about Struggling to achieve a trick . Remember you can take notes right…

Today you'll work on the building block skills for a strong Caterpillar and do some mobility training after trick practice. Spinning pole students, remember…

Today you'll strengthen the fingers, hands, wrists and forearms with the routine and finish with some stretching and massage. Allow the videos to play in order…

Today you'll practice inverted balance through elbow and handstand work after a core-heavy warm up, and you'll do a few exercises in between balance work.…

Today is a full rest day and if you haven't seen my RANT on self-care for pole dancers, now's a great time to have a listen. Remember you can take notes right…

Today you'll strengthen the abs and shoulders before moving into Caterpillar and Handstand practice, just a few reps and I included the tutorial for…

Today you'll be strength training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest and recover from…

Today you'll strengthen the lower body and my hope is by now you're seeing how important the lower body is for a strong, secure Caterpillar. Pro tip: When…

Today is a full rest day, so don't do any other training. Pro tip: Did you know that sitting for extended periods of time can make you feel stiffer and more…

Today you'll practice all of the building blocks for the Caterpillar again. Spinning pole students, the Caterpillar I'm having you work on is still the static…

Today I've included my walking meditation video and visualization video. These are optional but worth a try, even if you think this type of tool is woo woo.…

Today you'll be introduced to the Caterpillar climb tutorial. There are no reps for this yet because I only want you to watch and take notes on the Caterpillar…

Today you'll be doing some core work as your warm up and then you'll play with the barrel roll transition and floor work. Allow the videos to play in order and…

Today you'll start with strength work and then practice your Caterpillar again and finish with some training for increasing your range of motion for your back.…

Today you'll practice the Reverse handstand again and work on strengthening the lower body, then finish with some massage and stretching. Pro tip: Remember to…

Today is a full rest day. I would like for you to check your progress to see if you need to increase your reps. Look back at any videos you've taken as well.…

Today you'll be strengthening the core and shoulders through the two routines again and you'll have an opportunity to try your Caterpillar a few times before…

Today is an active rest day and you'll warm up with the Flexy routine before practicing skills that not only improve your flow but make for a wonderful core…

Today is a full rest day. Take some time today to think about how far you've come and remember that any bit of progress means you've been on the right path…

Today I've swapped out the mentioned warm-up videos for a newer, more modern option. Below are tips to help you make this a successful day. Make sure you are…