Online Pole Class

Introduction

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Level Descriptions

General Warm Up with Kassia Portas

General Warm Up with Ezme

General Warm Up with Aish

Upper Body Warm Up with Ezme

Lower Body Warm Up with Ezme

Overhead Shoulder Engagement

Prayer Slides

Single Arm Pulls

Hang - short and long arm

Ballerina Rotation

Ballerina Crunches

Ballerina Squats

Brace Grip - Bottom Arm Press

Brace Grip Slides

Brace Grip Lift Off

Squat Jumps (JUNE)

Squat Jump to Beat (JUNE)

Kneeling Toe Taps

Invert Tucks

Upright Shoulder Row

Upright Row

Plank Taps

Plank - Overhead Taps

Side Plank (Iron X)

Side Plank (Arms Only)

Crucifix Squat

Crucifix Slides

Attitude Leg Raises

Foot Conditioning - Glute Bridge

Foot Conditioning - Step Through

Leg Raises - Back to Pole

Shoulder Mount Flutterkick

Shoulder Mount Pike Rotations

Superman Shoulder Press Up

Superman Press Up

Band Assisted Pulls Ups

Front Switch

Step Around

Basic Seat (SEPT)

Front Hook Spin

Front Hook - Extended Leg

Back Hook Spin

Back Hook - Extended Leg

Sweep to Shoulder Stand

Step and Slide

Reverse Step Around

Twist to Stand

Fire Spin

Fire Spin - Cross Leg

Side Squat to Ball Spin

Bunny Hop to Stand

Bum Roll

Arch Static Rotation

Pirouette

Pirouette to Knee Hook

Swing to Stand (from seat)

Cat Roll

Thread to Arch

Coffin Roll - Straight Leg

Coffin Roll Transition

Peter Pan and Swan Seats (SEPT)

Backwards Stag Spin

Side Seat (SEPT)

Side Seat Rotation

Floor Cartwheel

Reverse Dangle Spin

Toe Pirouette

Lunge to Toe Pirouette

Cup Grip Step Around

Step Around to Faint

Inside Leg Hook Spin

Dangle Spin

Chair Spin

Chair Spin - Cross Leg

Chair Spin - Pike

Attitude Spin

Pirouette Spin

Tucked Cartwheel

Cross Leg Fire Spin to Stand

Attitude Spin to Stand

Corkscrew Spin

Side Spin - Hand High

Side Spin - X3 Variations

Reverse Side Spin - Tuck

Tuck Spin - Pike

Tuck Spin - Tuck and Straddle

Tinkerbell Spin - Basic Grip

Carousel Spin - Basic Grip

Baby Boomerang - Basic Grip

Boomerang - Basic Grip

Carousel Spin - Brace Grip

Boomerang Spin - Brace Grip

Cradle Spin - Tucked

Basic Reverse Grab

Floor Invert (pole assisted)

Backwards Roll - Pole Assisted

Backwards Roll

Floor Switch

Floor Superman Roll

Foot Slide to Stand

Skater (SEPT)

Basic Climb

Reverse Grab - Straddle

Headstand - Bunny Hop

Embrace (SEPT)

Hip Lock Seat (SEPT)

Floor Invert

Inverted Crucifix Prep

Floor Leg Switches

Genie Pull Up - Single Arm (JUNE)

Genie Pull Up (JUNE)

Brass Monkey Leg Prep

Cartwheel Repeaters

Claw Grip Tucks

Cross Knee Sit Ups

Eccentric Seated Climb

Foot Conditioning Holds

Foot Conditioning Climbs

Shoulder Mount Leg Slides

Shoulder Mount Glute Bridge

Shoulder Mount Glute Bridge, Single Arm

Shoulder Mount Glute Bridge, Single Leg

Shoulder Dismount from Glute Bridge

Shoulder Mount - Glute Bridge, Plyometric

Standing Shoulder Mount Swings

Shoulder Mount Tucks

Caterpillar Push Ups/Holds

Flag - Bunny Hops

Flag - Baby Swings

Wrist Seat

Floor Sweeper

Floor Sweeper (supported)

One Handed Spin

Split Kick

Floor Shoulder Roll

Basic Side Climb

Cross Knee Release

Cross Ankle Release

Forearm Climb

Climbing with Pointed Toes

Forearm Side Climb

Jamilla Cartwheel

Figurehead from Side Climb

Invert Lower

Kick to Invert

Inverted Crucifix

Gemini (outside leg hang)

Viva

Star

Flatline

Triangle

Thigh Hold from Gemini

Thigh Hold from Crucifix

Thigh Hold with Back Bend

Figurehead from Climb Over

Flatline Scorpio (inside leg hang)

Ball Hip Hold

Straddle Hip Hold

Pike Hip Hold

Genie

Z-Seat from Climb Over (martini)

Basic Handstand Butterfly

Handstand Butterfly

Caterpillar Hold

Basic Butterfly

Bow and Arrow - Iguana

Scorpio (inside leg hang)

Scorpio Handstand

Sailor

Sailor - hand on ankle

Sailor - hand under kee

Archer - Bow and Arrow

Open Allegra

Allegra Splits

Jallegra

Spyda Monkey - Climb Over (JUNE)

Broken Doll

Split Heel

Advanced Jamilla

Iguana Lower

Iguana Bunny Hop Entry

Orbital

Forearm Stand from a Gemini

Shoulder Dismount - Floor Prep

Shoulder Dismount - Tuck

Shoulder Dismount - Straddle

Beats (swings)

Beats (swings) to Gemini Drop (AUG)

Shoulder Mount Set Up

Shoulder Mount Hang

Aerial Invert (from figurehead)

Cupid (hands free sailor)

Chopstix

Superman from Gemini

Advanced Jamilla to Basic Butterfly

Caterpillar Climb

Extended Butterfly

Deadlift Invert - Tuck

Twisted Grip Handstand Bunny Hop Entry and Safe Dismount

Twisted Grip Handstand Walkover

Hanglider

Elbow Planche - Floor

Flower Position - Elbow Grip

Flower Position - Split Grip

Flower Position - Cup Grip

Flower Position - Twisted Grip

Hanglider Flip

Hanglider Butterfly (JUNE)

Aerial Walkover

Batman (Claw Grip)