✨ LEVEL UP your pole dance skills: Enhance Strength and Flexility NOW with your FREE UPPER BODY STRENGTH AND CONDITION CLASS FOR BEGINNER POLE DANCERS ✨
https://mailchi.mp/60311aaebfa6/workout

⏰ TIME STAMPS ⏰
0:00 Intro free strength + condition class
0:50 How flexible should my shoulders be for pole?
1:03 How to use my shoulders correctly for upright pole spins
1:33 Free bonus lesson How to engage my shoulders for upright spins?
2:19 START EXERCISES HERE
2:20 Child pose lift (Shoulder flexion/ external rotation)
3:06 Child pose lift with band (Shoulder flexion)
3:31 Banded I's and Y's (Shoulder flexion)
4:20 Arm lifts with Band (Shoulder flexion/ external rotation)
4:40 Wall angel
5:05 Shoulder blade squeezes
5:13 Internal rotation with band
6:35 External rotation with band
6:57 Breaking the bar (external rotation)
8:00 Extension arm lifts
8:34 Adduction with band
9:13 Abduction with band
9:44 Twisting in quadruped (upper back rotation)
10:28 Upper back rotation with band (upper back rotation)
11:09 FREE UPPER BODY STRENGTH AND CONDITION CLASS FOR BEGINNER POLE DANCERS

‍♂ Equipment you will need ‍♂
(note: I have not tried these brands, these are just examples of equipment I use)
✧ Resistance bands
https://amzn.to/44lSKDO (for more gentle exercise + recommended for absolute beginners)
OR
✧ Resistance tube
https://amzn.to/46Gki8o (for increased challenge + also more durable than bands)

✧ Resistance band loop (optional you can just tie a resistance band into a loop instead)
https://amzn.to/3POPtsc

✅ Before you start ✅
✧ This video is is a general guide/ starting point only.
✧ It is best to adjust your training to target your goals and mobility restrictions.
✧ I recommend increasing training intensity as you begin to do more difficult moves. For example, you may increase the load or instability of the exercise to support the increased difficulty of the pole moves you are working on. When first starting, focus on light load with more reps e.g. resistance band with 10 reps.
✧ This video is only a small part of a conditioning and strengthening program. In reality, there are other areas of the body to focus on which are super important like your legs and core, and different types of exercises. To be a well rounded poler and prevent injury, pole training would look at exercises for all these areas of your body and engage in different types of exercises.
✧ To get better at pole, you need to train on the pole too. No matter how strong or flexible you are, if you do not learn proper technique on the pole, you will not be able to get the moves.
✧ Please consult your doctor/ health professional before starting an exercise program.
If you have an injury, please follow advice of your health care professional. If you feel discomfort when performing these exercises, please seek advice from your health professional such as physiotherapist.

MUSIC
Music by Blue Sirens Taro https://thmatc.co/?l=28AC09E2
Music by Lofi Breno Elegance https://thmatc.co/?l=86A8D107
Music by Naomi Gummy Bear https://thmatc.co/?l=D0E3D51E

✅ SAFETY PRECAUTIONS ✅
Pole dancing is super fun but there are also risks involved you should be aware of before starting. These videos are advice only and are not intended to replace inperson professional classes. Please warm up before engaging in pole dancing to prevent injury! I am not a professional pole dance teacher. I recommend attending inperson classes before trying any moves on your own, especially when learning upside down tricks where a spotter is essential! If you have a pole at home, please make sure it is set up properly and is from a reputable supplier. There is always an element of risk when pole dancing and by following these videos you may be placing yourself at risk of injury. Please be careful and only do moves within your skill level.

Happy pole dancing