30 Day Flow: Day 15

Duration: 01:15:38

Today your duration will vary depending on your level. Those who are high intermediate and advanced levels will use the entire lesson. If you're a beginner or lower level intermediate, you'll finish sooner as I cover flowing into each trick in progressive order, which means lower levels will be done first.

Pro tip: Remember "The rule of 10" – To prevent overuse, excessive bruising, and pain, keep your attempts under 10 tries for each trick and side of body. HOWEVER, for this class I suggest keeping it under 5 if you're planning on trying all 8 pole tricks. I'm talking to you overachievers!

Here is the list of tricks, combos and spins for this class. You can find direct links for each trick in pink text below the list. I'm also providing the level and timestamps for the start of each trick.

• Pole walk into pole sit on static and spinning pole – Beginner level 2 – Minute 8:30
• Spin up on static and spinning pole – Beginner level 2/3 – Minute 18:50
• Fireman to Back hook on static and spinning pole combo – Intermediate level 1 – Minute 25:43
• Ballerina from floor on spin – Intermediate level 2/3 – Minute 38:00
• Flowing Inverts on static – Intermediate level 3 – Minute 46:58
• Back hook spin to Invert on static – Intermediate level 3 – Minute 51:37
• Shoulder mount on static – Advanced level 2 – Minute 58:00
• Ayesha from Cartwheel, Handspring, and Twisted grip handspring on static – Advanced level 3 – Minute 1:04:50