Pole Curriculum - Intermediate • 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 level you work on:

Stronger Pull & Push

Spins (pull-push, one-arm prep)

Fundamental inverted tricks (leg hangs & switches, Jade, Butterfly)

Aerial combos

Conditioning

Tutorial

Follow Along Exercises

Variations provided - Pick your level of difficulty

Requirements: Basic grips and spins, Fan Kick

Tutorial

Twisted Grip

Difficulty: Difficult

Requirements: Pulling-down strength in this unique shoulder position

Tutorial

True Grip

a.k.a. Handshake Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Tutorial

Forearm Grip

Difficulty: Middle

Requirements: Shoulder & back engagement, Pull-Push strength

Tutorial

Strong Hold Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Tutorial

Half-Bracket Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Tutorial

Full-Bracket Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Spins

Demo & Ideas

Corkscrew Spin

Static

Difficulty: Medium

Requirements: Strong-Hold grip, pulling down strength, momentum on static

Demo

Tutorial

Forward Attitude Spin

Spinning & Static

Difficulty: Medium

Requirements: pivoting momentum, pulling-down strength, legs strength

Demo & Ideas

Aerial Forerarm Walks

Spinning

Difficulty: Medium

Requirements: Inside Forearm Spin

Demo & Ideas

Jamila

Spinning

Difficulty: Medium

Requirements: Full-Bracket grip, Cradle

Demo & Ideas

Sonic Spin

Spinning

Difficulty: Medium to Hard

Requirements: pain-tolerance in hooks

Demo & Ideas

Backward/Reverse Spin

Static & Spinning

Difficulty: Medium

Requirements: pulling-down strength in twisted grip

Demo

Tutorial

Inside Forearm Spin

Spinning

Difficulty: Medium

Requirements: Forearm grip, No push necessary - only pull

Demo

Tutorial

Pole Skating Spin

Spinning

Difficulty: Medium

Requirements: Outside and Inside Forearm Spin

Demo & Ideas

Ballerina Spin

Spinning

Difficulty: Hard

Requirements: Hip and shoulder flexibility, tricky technique

Demo & Ideas

One-arm Spins Prep

Static only

Difficulty: Hard

Requirements: Gallop Spin, Chair Spin

Demo & Ideas

Diagonal Pencil Spin

Spinning

Difficulty: Hard

Requirements: Pull-up, Strong Hold Grip

Demo & Ideas

Gallop Spin

Static (hard on spinning)

Difficulty: Medium

Requirements: Pull-Push technique, oppositional momentum with leg

Demo & Ideas

Juliet Spin

Static & Spinning

Difficulty: Hard

Requirements: tricky technique to get hips around, pulling-down strength in twisted grip

Demo

Tutorial

Hips-Around Spin

Spinning or static

Difficulty: Medium

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

Requirements: Outside Forearm Spin, Hips-Around Spin

Dance moves

Demo & Ideas

Forearm Stand

Difficulty: Medium

Requirements: Head Stand with pole behind back, core strength

Demo & Ideas

Handstand

Difficulty: Hard

Requirements: Forearm Stand

Demo & Ideas

Floor Jade Split

Difficulty: Medium

Requirements: Open hips, active splits flexibility, no wrist issues

Demo & Ideas

Shoulder Stand variations

Difficulty: Medium

Requirements: classic Shoulder Stand and 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

Aerial Invert

Difficulty: Hard

Requirements: Invert from floor

Demo & Ideas

Jasmine

Difficulty: Medium (from the floor)

Requirements: Strong leg hook

Demo & Ideas

Jamila

Difficulty: Medium

Requirements: Cradle, Jasmine

Demo & Ideas

Blade (Side Hook)

Difficulty: Medium

Requirements: Jasmine, alternative for aerial inverts

Demo & Ideas

Dragonfly

Difficulty: Medium

Requirements: Leg hangs, pain tolerance

Demo & Ideas

Torso switches

Difficulty: Medium

Requirements: Inside leg hang, Jasmine, Dragonfly, pain tolerance

Demo & Ideas

Shoulder Dismount

Difficulty: Medium

Requirements: Inverts, core strength, shoulder mount grip

Demo

Tutorial

Leg Hangs

Difficulty: Medium

Requirements: Basic Invert, leg hook strength and correct contact points

Demo & Ideas

Leg switches (through Pike)

Difficulty: Medium

Requirements: Strong leg hooks and Pike without hands

Demo & Ideas

Flatline Scorpio (inside leg hook)

Difficulty: Medium

Requirements: open hips, pain tolerance

Demo

Tutorial

Butterfly

Difficulty: Medium

Requirements: Handstand Butterfly

Demo & Ideas

Superman

Difficulty: Hard

Requirements: Jasmine, Leg Hangs, Jamila

Demo & Ideas

Brass Sit

Difficulty: Medium

Requirements: Leg Hooks, leg muscles engagement

Demo & Ideas

Dancing climbs

Difficulty: Medium

Requirements: Holding the forearm grip aerially

Demo

Tutorial

Jade

Difficulty: Hard

Requirements: Leg hangs and switches, Hip Hold Pike

Demo & Ideas

Side climbs (and Sailor)

Difficulty: Hard

Requirements: one-arm pulling strength, ankle hook pain tolerance

Demo & Ideas

Genie (Straddle)

Difficulty: Medium

Requirements: Straddle flexibility

Demo & Ideas

Allegra

Difficulty: Hard

Requirements: Open hips, flexy back, splits

Demo & Ideas

Cupid

Difficulty: Hard

Requirements: Strong leg hooks and adductors

Unusual moves

Demo & Ideas

Diagonal Split

Difficulty: Easy to Medium

Requirements: Open hips. Active splits - strong quads, glutes, hamstrings

Demo & Ideas

Stargazer

Difficulty: Medium

Requirements: Cross Knee Release, strong climb shin point

Demo & Ideas

Witch drop

Difficulty: Medium

Requirements: Drama Queen, Sit

Demo & Ideas

Backwards Suicide Spin

Difficulty: Hard

Requirements: Marley hook, strong knee joints and muscles

Demo & Tutorial

Inverted Ballerina

Difficulty: Easy

Requirements: Inside leg hang

Demo & Ideas

Lady Garden

Difficulty: Medium

Requirements: Sit side tilt, bendy back

Demo & Ideas

Bow & Arrow

Difficulty: Medium to Hard

Requirements: Cross Knee/Ankle Release

Demo & Ideas

Transition: Sit to ILH

Difficulty: Medium

Requirements: Sit Scissor, Jamila, Inside leg hang

Demo & Ideas

Violator

Difficulty: Medium to Hard

Requirements: Wrist Sit

Demo & Ideas

Marley

Difficulty: Hard

Requirements: Jasmine, Blade hook, back flexibility, strong knee joints and muscles

Demo & Ideas

Nirvana

Difficulty: Medium to Hard

Requirements: Jasmine, tricky technique and precise contact points

Demo & Ideas

Forearm Split

Difficulty: Medium to Hard

Requirements: Jasmine, Flatline scorpio, active splits