Pole Curriculum - Intermediate/Advanced • The Pole Dancer

The Pole Curriculum

Based on the video: Pole Curriculum - from beginner to advanced

Are you on the right track in your pole journey? Use The Pole Curriculum to:

- Check if you need to close any gaps before you move forward

- Get inspiration for your next training

- Find variations, progressions and tutorials

pole

curriculum

In Intermediate/Advanced level you work on:

Power spins (one-arm)

First 2-contact point moves (Shoulder mount, Ayesha)

Strong aerial inverts & transitions

First bendy/twisted shapes & splits (Allegra, Marley)

Harder variations of 3-contact point moves (Extended Butterfly, Brass Monkey, Ballerina)

Conditioning

Tutorial

Follow Along Exercises

Variations provided - Pick your level of difficulty

Requirements: Basic grips and spins, Fan Kick

Tutorial

Twisted Grip

Difficulty: Medium

Requirements: Pulling-down strength in this unique shoulder position

Tutorial

Forearm Grip

Difficulty: Easy

Requirements: Shoulder & back engagement, Pull-Push strength

Tutorial

Full-Bracket Grip

(a.k.a. Split Grip)

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Tutorial

Half-Bracket Grip

Difficulty: Medium

Requirements: Shoulder & back engagement, Pull-Push strength

Spins

Demo & Ideas

Aerial Forerarm Walks

Spinning

Difficulty: Medium

Requirements: Inside Forearm Spin

Demo & Ideas

Diagonal/Vertical Pencil Spin

Spinning

Difficulty: Medium to Hard

Requirements: Pull-up, Strong Hold Grip

Demo & Ideas

Sonic Spin (no-hands version)

Spinning

Difficulty: Medium

Requirements: pain-tolerance in hooks

Demo

Tutorial

Pole Skating Spin

Spinning

Difficulty: Medium

Requirements: Outside and Inside Forearm Spin

Demo & Ideas

Ballerina Spin

Spinning

Difficulty: Medium

Requirements: Hip and shoulder flexibility, tricky technique

Demo & Ideas

One-Arm Spins

Static only

Difficulty: Hard

Requirements: Gallop Spin, Chair Spin

Demo

Tutorial

Hips-Around Spin

Spinning or static

Difficulty: Medium/Hard

Requirements: Long pivot and leg circle to get hips around, pulling-down strength in twisted grip

Demo

Tutorial

Step-Through Hips-Around

Spinning

Difficulty: Medium/Hard

Requirements: Outside Forearm Spin, Hips-Around Spin

Dance moves

Demo & Ideas

Handstand

Difficulty: Hard

Requirements: Forearm Stand

Demo & Ideas

Shoulder Mount Flip

Difficulty: Medium/Hard

Requirements: Shoulder Mount

Demo & Ideas

Shoulder Stands, Rolls & floor transitions

Difficulty: Medium to Hard

Requirements: solid Shoulder Stands and Shoulder Rolls

Demo & Ideas

Dance Illusions

Difficulty: Hard

Requirements: open hips, twisted grip

Demo & Ideas

Leg Flares

Difficulty: Medium to Hard

Requirements: Fan Kick, straddle leg lifts

Demo & Ideas

Twisty Twist Illusion

Difficulty: Hard

Requirements: flexible shoulders and back

Fundamental tricks

Demo & Ideas

360° Aerial Inverts

(a.k.a. Monkey Climbs)

Difficulty: Hard

Requirements: Aerial Invert

Demo & Ideas

Marley (bendy var.)

Difficulty: Medium

Requirements: Blade knee hook

Demo & Ideas

Extended Butterfly

Difficulty: Medium

Requirements: Butterfly from OLH

Demo & Ideas

Umbrella (a.k.a. Hangglider)

Difficulty: Medium

Requirements: Solid leg hangs, overhead split grip (Butterfly)

Demo & Ideas

Meathook shapes

Difficulty: Medium to Hard

Requirements: solid ILH, side bend and shoulder flexibility

Demo & Ideas

Inverted-D & Ayesha prep

Difficulty: Hard

Requirements: Extended Butterfly, Umbrella

Demo & Ideas

Ballerina (air)

Difficulty: Medium

Requirements: Ballerina floor entry, easier Ballerina shape (no knee hook)

Demo & Ideas

Brass Monkey

Difficulty: Medium

Requirements: Brass Sit, Bow & Arrow

Demo & Ideas

Remi Sit

Difficulty: Medium

Requirements: Knee hooks (like Brass Hook), pain tolerance

Demo & Ideas

Shoulder Mount

Difficulty: Medium

Requirements: Shoulder Dismount, conditioning prep recommended

Demo & Ideas

Dragontail

Difficulty: Hard

Requirements: solid leg hangs, Butterfly, Dragonfly

Demo & Ideas

Seahorse variation

Difficulty: Medium

Requirements: Jasmine and Genie, somewhat bendy back & shoulders

Demo & Ideas

Eros & Tornado

Difficulty: Hard

Requirements: Solid Brass Knee Hook

Unusual moves

Demo & Ideas

Helix (a.k.a. Knotted Jasmine)

Difficulty: Easy

Requirements: Solid leg hangs

(no-hands)

Demo & Ideas

Bendy Leg Hang

Difficulty: Medium

Requirements: Solid leg hangs

(no-hands), bendy back

Demo & Ideas

Iguana

Difficulty: Medium

Requirements: Good grip strength in arm-behind back positions (Handstand, Bow & Arrow)

Demo & Ideas

Libellula

Difficulty: Hard

Requirements: Pain tolerance in forearm hooks, legs and backbend flexibility

Demo & Ideas

Gargoyle

Difficulty: Hard

Requirements: solid knee hooks, Dragonfly, Marley, Genie

Demo & Ideas

Tabletop Split

Difficulty: Hard

Requirements: Solid ILH, Meathook basics, core strength, active splits

Demo & Ideas

Brass Split

Difficulty: Medium

Requirements: Brass Sit, splits,

bendy back

Demo & Ideas

Chopsticks

Difficulty: Medium/Hard

Requirements: Jade, active splits, good thigh & arm contact points

Demo & Ideas

Double Knee Hang

Difficulty: Medium/Hard

Requirements: Shoulder Mount to Brass Monkey, Strong Knee Hook

Demo & Ideas

Sickled-foot Split

Difficulty: Hard

Requirements: LegFlare/Ballerina entry, standing splits

Demo & Ideas

Side Hook (twisted grip) transition & shapes

Difficulty: Medium/Hard

Requirements: twisted grip strength, shoulder and back flexibility

Demo & Ideas

Chestpress

Difficulty: Medium to Hard

Requirements: Shoulder Dismount, Crucifix, Extend. Butterfly, bendy back

Demo & Ideas

Broken Doll

Difficulty: Hard

Requirements: flexibility (waist twist, open hips and shoulder), leg hangs w/ few points (Baby Valentine, Allegra)