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I'll teach you several variations and provide a few levels of difficulty for this advanced pole move. Pay attention to the cues for breathing.

Pole rows

Side pole row

Pole push

Planks

Torso twists

Pole leg lifts

Internal shoulder rotation

External shoulder rotation

Downward wrist twists

Upward wrist twists

Forearm flexor stretch

Strengthens: PECTORALS / TRAPEZIUS / LATISSIMUS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS / GLUTES / ADDUCTORS / ABDUCTORS / QUADRICEPS