Level 1 Pole Strength Routine

Duration:41:00

STRENGTH BUILDING – Length 13:00 - Items needed: Pole

This strength building routine was created for new pole dancers to build strength in your whole body by using the pole!

Tips to help you get the most out of this workout:

You'll need a pole.
Always watch the related videos listed before doing any workouts or routines. This will ensure you're familiar with each of the exercises used in the routine.
Track your sets and reps. Don't worry if you can't do all of the reps I suggest. Instead, make sure to write down how many you did do so you can try to do one or two more next time.
This workout is suitable for those who are new to pole, are recovering from injury and have been cleared by your health professional to exercise.
Make sure you've been cleared by your health professional before starting any exercise programs.
Always leave a day of rest between workouts when you're starting or just getting back into exercise.
To build strength, use this routine 2-3 times a week for 4-8 weeks.

Click the pink text if you'd like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including its description and related videos.

Squats on the pole

Side leg hook crunch

Beginner side pole hold grips

Hip external rotations

Hip internal rotations

Comments

4 comments

Yesenia Sanchez1 year ago

day 2 of rebuilding strength after 4 months of no pole and back injury....the baby handstand is really hard to do on tiles so I did super baby handstands LOL Felt good to do this but did feel a slight pain at the beginning of doing the hip rotation on my left side of back.

Veena1 year ago

Sounds like a pretty decent session. When you come back to this if you’re still feeling the pain when you do the hip rotation, try laying on the floor, on your back, making sure to contract your abdominal so that you’re pressing the low back into the ground. Let me know how that goes and if it changes anything.

Veena5 years ago

Welcome back! 💜

Jihaleh5 years ago

Oooof, I did this for the first time back on the pole in about 6 weeks. BOY was that harder than it looked! but thank you so much this is honestly like the perfect workout set up :)

Level 1 Pole Strength Routine

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Comments

This is for paid members

This is for paid members

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