Welcome

You'll need a massage ball, resistance bands, and some weights

Hey 👋 thank you so much for checking out my hamstring course for pole dancers! This course will guide you through relevant anatomy and biomechanics, providing you with 6 strengthening sessions, each accompanied by detailed video tutorials for every exercise. Additionally, I'll share tips to help you maintain strong hamstrings as you continue your journey. I'm passionate about delivering accessible, easy-to-understand, and practical education to help pole dancers reduce their risk of injury.
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What to expect

  • Easy to digest anatomy and bio-mechanics

  • 6 weeks of practical strengthening to prepare for splits, straddle and pike folds

  • Workouts designed with gradual progression specific to pole dancers needs

  • From niggly hammies to strong and confident

  • Written by an injury specialist to rehabilitate weak or sore hamstrings

  • Advice on how to manage injuries moving forward

Course curriculum

    1. Meet Kassia

    2. The Importance of Hamstring Strength

    3. How to use this course

    1. Introduction

    2. Hamstring Related Biomechanics

    3. Hamstring Related Anatomy

    4. Strengthening Progression

    5. Hamstring Health

    1. Workout Plan - Session 1

    2. Exercise 1 - Glute & Hamstring Trigger Point - TWO VIDEOS

    3. Exercise 2 - Isometric Hamstring Glute Bridge

    4. Exercise 3 - Straddle with Glute Engagement

    5. Exercise 4 - Pike with Glute Engagement

    6. Exercise 5 - Single Leg Dip

    1. Workout Plan - Session 2

    2. Exercise 1 - Eccentric Hamstring Curl Level 1

    3. Exercise 2 - Side Lying Leg Raises

    4. Exercise 3 - Standing Fire Hydrant

    5. Exercise 4 - Kettlebell Pass

    6. Exercise 5 - Double Leg Hopping

    1. Workout Plan - Session 3

    2. Exercise 1 - Eccentric Hamstring Curl Level 2

    3. Exercise 2 - Standing Leg Extension

    4. Exercise 3 - Frog Leg Raises

    5. Exercise 4 - Lunge Sequence

    6. Exercise 5 - Plyometric Glute Bridge

    1. Workout Plan - Session 4

    2. Exercise 1 - Single Leg Deadlift

    3. Exercise 2 - Side Lunge Sequence

    4. Exercise 3 - Full Range Leg Raise

    5. Exercise 4 - Side Plank Clam

    6. Exercise 5 - Hopping Sequence

About this course

  • £30.00
  • 47 lessons
  • 0 hours of video content
Get started today