Strength & Conditioning for Pole Dancers

Strength & Conditioning

Take your training to a stronger and more flexible level with this membership!

Learning about injuries can help you mitigate them for yourself and, if you're an instructor, your students. Each chapter of this membership is specific to an area of the body or type of conditioning. Gain immediate access to all previous videos, pre-set training sessions; topics include flexibility, strength, pole drills and injury specific programmes.

Course curriculum

1. Get the most out of your membership
2. Planning Your Training Session
3. How often should I train per week?
4. Posture: do I really need to worry about it?
5. Flexibility VS Mobility: scientific definitions
6. Flexibility: definitions and practical advice
7. Breathing Technique
1. Core & Shoulder Workout
2. Core & Glute Workout
3. Toe Point Strengthening
4. Active Pike Fold
5. Active Straddle Fold
6. Box Splits for Beginners
1. Anterior Shoulder Pain - Stage 1
2. Anterior Shoulder Pain - Stage 2
3. Anterior Hip Pain - Stage 1
4. Groin Strain - Theory & Stage 1 Rehab
5. Groin Stage - Stage 2 Rehab
6. Inner Knee Pain (pes anserine) - Stage 1
7. SIJ Syndrome - Stage 1
8. SIJ Syndrome - Stage 2
9. Proximal Hamstring Pain - Stage 1
1. Wrist Strength
2. Neck Strengthening
3. Neck Rotation
4. Forearm Strengthening - Band
5. Forearm Strengthening - Weight
6. Dart - Upper Back
7. Seated Row - Upper Back
8. Upper Back Sequence
9. Fly - Upper Back
10. Bent Over Lat Pull Down - Back
11. Single Arm Lat Pull Down Bent Arm - Back & Shoulder
12. Single Arm Lat Pull Down Straight Arm - Back & Shoulder
13. Elbow Planche
14. Bunny Hop Headstand
1. Shoulder Stability
2. Shoulder Strength
3. Resisted Shoulder Circles
4. Wall Slides - Upper Back & Shoulder
5. Shoulder Driver
6. External Shoulder Rotation & Flexion - wall assisted
7. External Shoulder Rotation & Flexion
8. External Shoulder Rotation - Weight
9. External Shoulder Rotation - Band
10. Resisted Punch - Shoulder
11. Shoulder Press Ups
12. Upright Row - Shoulder
13. Floor Press - Shoulder
14. Floor Press with Arm Bar - Shoulder
15. Delt Raise Sequence - Shoulder
16. Twisted Grip Shoulder Raises
17. Lunge and Pull - Shoulder
18. Step Back with External Shoulder Rotation
19. Lunge with Overhead Shoulder Flexion
20. Lunge with External Shoulder Rotation
21. Lunge with Internal Shoulder Rotation
22. Squat with External Shoulder Rotation
23. Single Dip and Shoulder Pull
24. Single Leg Deadlift and Shoulder Pull
25. Reverse Plank
26. Hot Hands Plank - Shoulder
27. Downward Dog Arm Circles - Shoulder
28. Downward Dog Balance - Shoulder
29. Hot Hands Downward Dog - Shoulder
30. Plank to Downward Dog - Shoulder
31. Overhead Press - Shoulder
32. Diagonal (Shoulder) Raises
33. Downward Dog Press Ups - Shoulder
34. Inclined Press Ups
35. Basic Press Ups
36. Tricep Press Up
37. Split Stance Press Up
38. Side to Side Press Up
1. Reverse Plank Leg Raises
2. Back & Core Pilates
3. Abs Blast Pilates
4. Dynamic Core
5. Core for Over Active Hips
6. Pelvic Floor Strength & Stretch
7. Basic Plank
8. Basic Plank with Bosu Ball
9. One Handed Plank
10. One Handed Plank with Bosu Ball
11. Lower Core - Abdominals
12. Oblique Crunch
13. Front Dish
14. Floor Invert
15. Reverse Dish
16. Dish Rolls
17. Boat to Dish
18. Side Plank - Oblique Crunch
19. Side Plank - Twist
20. Side Plank - Toe Taps
21. Russian Twists
22. Kettlebell Pass
23. Leg Lowers
24. Rib Flare - Core
25. Side Plank & Clam
26. Marching - Core
1. Why Should You Train Legs?
2. Hip & Leg Strength
3. Lower Body Pilates
4. How to Squat
5. Crab Walks - Squat
6. Single Leg Dip
7. Single Leg Dip - Sequence
8. Single Leg Dip with Band - Sequence
9. Standing Fire Hydrant
10. Single Leg Deadlift
11. Lunge Sequence
12. Hip Compression - Beginners
13. Hip Compression - Intermediate
14. Hip Compression - Advanced
15. Adductor Squeezes
16. Adductor Lifts
17. Glute Bridge Slide Out - Hamstrings
1. Hip Stability
2. Hip and Glute - Sequence
3. Clam Sequence - Glutes
4. Eccentric Glute Strength
5. Leg Raises - Glutes
6. Clam Toe Taps - Glutes
7. Clam Cross Over - Glutes
8. Clam Legs Lifted - Glutes
9. Side Lying Leg Raises
10. Glute Bridge
11. Glute Bridge - Hip ABduction
12. Glute Bridge - Hip ADduction
13. Glute Bridge - Hip Compression
14. Glute Bridge with Pilates Ball
15. Glute Bridge with Pilates Ball 2
16. 4 Point Leg Raise
17. 4 Point Leg Raise - Full Range
18. 4 Point Leg Raise Kick Back
19. Plank with Kick Back
20. Pigeon Pose Leg Raise
21. Standing Leg Raise
1. Toe Pointing Theory
2. Ankle Inversion
3. Ankle Eversion
4. Heel Raise
5. Heel Raises - 3 Variations
6. Tip Toe Walks
7. Toe Pointing
8. Anti - Toe Sickling
9. Fundamentals for Heel Wearers
1. Theory of Plyometrics
2. Intro to Plyometric Press Up
3. Beginner Plyometric Press Up
4. Clap Plyometric Press Up
5. Split Stance Plyometric Press Up
6. Hopping Sequence
7. Intro to Jump Squat
8. Jump Squat with Leg Cross
9. Plyometric Glute Bridge
10. Dish to Crunch
1. Splits Warm Up
2. Splits Stretch
3. Active Flexibility: Lower
4. Active Hip Lenthening
5. Lunge Stretch
6. Splits Lunge
7. Hip and Thigh Stretch
8. Active Hip and Thigh Stretch
9. Seated Hamstring stretch
10. Active Hamstring Stretch - Standing
11. Active Hamstring stretch
12. Active Hamstring Stretch Sequence
13. Downward Dog Wall Splits
14. Active Split Lifts
15. Low Lunge Pulses
1. Beginner Straddle Tips
2. Seated Good Morning
3. Straddle with Knee Extension
4. Active Straddle
5. Straddle with Glute Squeeze
6. Straddle Hip Compression
7. Straddle Hip Compression - Yoga Blocks
8. Straddle Lifts Hip Compression
9. Active Straddle Fold
10. Active Straddle Fold - Weight
11. Horse Stance Squat
12. Side Lunge
13. Frog with Internal Hip Rotation
14. Active Frog
15. Frog Leg Slides
16. Frog Leg Lifts
17. Adductor (Butterfly) Stretch
18. Supine Box Splits
19. Assisted Box Splits
1. Dynamic Pike Fold
2. Pike Fold with Toe Lifts
3. Pike Knee Extension
4. Pike with Glute Squeeze
5. Pike Lifts
6. Jefferson Curl
7. L-Sit Pike to Straddle
1. Massage, Stretch & Move: Upper
2. Active Flexibility: Upper
3. Shoulder & Upper Back Flexibility
4. Active Pec Stretch
5. Pec Stretch with Spinal Rotation
6. Supine Spinal Rotation
7. Lunge with Spinal Rotation
8. Thoracic Extension
9. Kneeling Thoracic Rotation
10. Active Back Extension
11. QL Stretch
12. Overhead Shoulder Stretch
13. Overhead Shoulder Stretch - Supine
1. Active Neck Stretch
2. Neck Stretch Sequence
3. Seated Hip Rotations
4. Glute Stretch - Bug
5. Glute Stretch - Figure 4
6. Calf Stretch
7. Pigeon Pose
8. Active Flexibility: Lower
9. Hip and Knee Flexibility
10. Stretches for Heel Wearers
11. Stylised Movements for Heel Wearers
1. Theory of Trigger Points
2. Neck Trigger Point
3. Shoulder Trigger Point
4. Upper Back Trigger Point
5. Pec Trigger Point
6. Forearm Trigger Point
7. Lat Trigger Point
8. Lower Back Trigger Point
9. Glutes Trigger Point
10. Reduce Tension in your IT Band
11. Hip Flexor Trigger Point
12. Quad Trigger Point
13. Hamstring Trigger Point
14. Shin Trigger Point
15. Calf Trigger Point
16. Foot Trigger Point

About this course

£10.00 / month with 7 day free trial
238 lessons
0 hours of video content

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Strength & Conditioning

Course curriculum

Introduction & Theory

Training Sessions

Injury Specific Training Sessions

Upper Body - General Strength

Shoulder Strength

Core Strength

Lower Body - General Strength

Glute Strength

Toe Point

Plyometric Strength

Splits Flexibility

Straddle & Box Splits Flexibility

Pike Flexibility

Back & Shoulder Flexibility

General Flexibility

Trigger Point Techniques

About this course

Discover your potential, starting today