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

Follow Along Exercises

Variations provided - Pick your level of difficulty

Requirements: Basic grips and spins, Fan Kick

Twisted Grip

Difficulty: Difficult

Requirements: Pulling-down strength in this unique shoulder position

True Grip

a.k.a. Handshake Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Forearm Grip

Difficulty: Middle

Requirements: Shoulder & back engagement, Pull-Push strength

Strong Hold Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Half-Bracket Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Full-Bracket Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Spins

Corkscrew Spin

Static

Difficulty: Medium

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

Forward Attitude Spin

Spinning & Static

Difficulty: Medium

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

Aerial Forerarm Walks

Spinning

Difficulty: Medium

Requirements: Inside Forearm Spin

Jamila

Spinning

Difficulty: Medium

Requirements: Full-Bracket grip, Cradle

Sonic Spin

Spinning

Difficulty: Medium to Hard

Requirements: pain-tolerance in hooks

Backward/Reverse Spin

Static & Spinning

Difficulty: Medium

Requirements: pulling-down strength in twisted grip

Inside Forearm Spin

Spinning

Difficulty: Medium

Requirements: Forearm grip, No push necessary - only pull

Pole Skating Spin

Spinning

Difficulty: Medium

Requirements: Outside and Inside Forearm Spin

Ballerina Spin

Spinning

Difficulty: Hard

Requirements: Hip and shoulder flexibility, tricky technique

One-arm Spins Prep

Static only

Difficulty: Hard

Requirements: Gallop Spin, Chair Spin

Diagonal Pencil Spin

Spinning

Difficulty: Hard

Requirements: Pull-up, Strong Hold Grip

Gallop Spin

Static (hard on spinning)

Difficulty: Medium

Requirements: Pull-Push technique, oppositional momentum with leg

Juliet Spin

Static & Spinning

Difficulty: Hard

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

Hips-Around Spin

Spinning or static

Difficulty: Medium

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

Step-through Hips-Around

Spinning

Difficulty: Medium

Requirements: Outside Forearm Spin, Hips-Around Spin

Dance moves 

Forearm Stand

Difficulty: Medium

Requirements: Head Stand with pole behind back, core strength

Handstand

Difficulty: Hard

Requirements: Forearm Stand

Floor Jade Split

Difficulty: Medium

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

Shoulder Stand variations

Difficulty: Medium

Requirements: classic Shoulder Stand and Rolls

Dance Illusions

Difficulty: Hard

Requirements: open hips, twisted grip

Leg Flares

Difficulty: Medium to Hard

Requirements: Fan Kick, straddle leg lifts

Twisty Twist Illusion

Difficulty: Hard

Requirements: flexible shoulders and back

Fundamental tricks 

Aerial Invert

Difficulty: Hard

Requirements: Invert from floor

Jasmine

Difficulty: Medium (from the floor)

Requirements: Strong leg hook

Jamila

Difficulty: Medium

Requirements: Cradle, Jasmine

Blade (Side Hook)

Difficulty: Medium

Requirements: Jasmine, alternative for aerial inverts

Dragonfly

Difficulty: Medium

Requirements: Leg hangs, pain tolerance

Torso switches

Difficulty: Medium

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

Shoulder Dismount

Difficulty: Medium

Requirements: Inverts, core strength, shoulder mount grip

Leg Hangs

Difficulty: Medium

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

Leg switches (through Pike)

Difficulty: Medium

Requirements: Strong leg hooks and Pike without hands

Flatline Scorpio (inside leg hook)

Difficulty: Medium

Requirements: open hips, pain tolerance

Butterfly

Difficulty: Medium

Requirements: Handstand Butterfly

Superman

Difficulty: Hard

Requirements: Jasmine, Leg Hangs, Jamila

Brass Sit

Difficulty: Medium

Requirements: Leg Hooks, leg muscles engagement

Dancing climbs

Difficulty: Medium

Requirements: Holding the forearm grip aerially

Jade

Difficulty: Hard

Requirements: Leg hangs and switches, Hip Hold Pike

Side climbs (and Sailor)

Difficulty: Hard

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

Genie (Straddle)

Difficulty: Medium

Requirements: Straddle flexibility

Allegra

Difficulty: Hard

Requirements: Open hips, flexy back, splits

Cupid

Difficulty: Hard

Requirements: Strong leg hooks and adductors

Unusual moves 

Diagonal Split

Difficulty: Easy to Medium

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

Stargazer

Difficulty: Medium

Requirements: Cross Knee Release, strong climb shin point

Witch drop

Difficulty: Medium

Requirements: Drama Queen, Sit

Backwards Suicide Spin

Difficulty: Hard

Requirements: Marley hook, strong knee joints and muscles

Inverted Ballerina

Difficulty: Easy

Requirements: Inside leg hang

Lady Garden

Difficulty: Medium

Requirements: Sit side tilt, bendy back

Bow & Arrow

Difficulty: Medium to Hard

Requirements: Cross Knee/Ankle Release

Transition: Sit to ILH

Difficulty: Medium

Requirements: Sit Scissor, Jamila, Inside leg hang

Violator

Difficulty: Medium to Hard

Requirements: Wrist Sit

Marley

Difficulty: Hard

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

Nirvana

Difficulty: Medium to Hard

Requirements: Jasmine, tricky technique and precise contact points

Forearm Split

Difficulty: Medium to Hard

Requirements: Jasmine, Flatline scorpio, active splits