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12 Week Intermediate Pole Course (Part 1)
Introduction
Welcome
Week 1 - Lesson 1
Welcome to your 1st Lesson (0:30)
Warm Up (6:52)
Warm Up - Conditioning (7:23)
Inverted Crucifix - Handstand Dismount (4:04)
Inverted Crucifix - Chopper Dismount (1:17)
Inverted Crucifix - Shoulder Dismount (1:35)
Bicep Hold (2:26)
Boat Spin (3:22)
Thread Through Spin (3:46)
Cool Down (3:09)
Week 2 - Lesson 2
Warm Up (5:41)
Warm Up - Floor Conditioning (3:57)
Warm Up - Pole Conditioning (2:50)
Recap - Inverted Crucifix (1:17)
Inverted Thigh Hold (3:02)
Fallen Star (2:56)
Chopper (3:30)
Recap - Thread Through Spin (2:00)
Thread Through Spin to Side Pose Spin (3:23)
Wrist Seat to Martini Sit Spin (2:26)
Cool Down (4:48)
Week 3 - Lesson 3
Warm Up (6:55)
Warm Up - Floor Conditioning (5:45)
Warm Up - Pole Conditioning (2:52)
Recap Inverted Thigh Hold (Hands On) (0:51)
Inverted Thigh Hold (No Hands) (1:58)
Gemini Variation (3:18)
Cross Ankle Release into Handstand Bow & Arrow (3:19)
Fallen Star Handstand (1:41)
Corkscrew Spin to Reverse Spin (2:14)
Cool Down (3:38)
Week 4 - Lesson 4
Warm Up (7:42)
Warm Up - Floor Conditioning (6:16)
Warm Up - Pole Conditioning (3:12)
Recap Fallen Star Handstand + Different dismount (2:21)
Recap Inverted Thigh Hold (1:27)
Inverted Thigh Hold (Straight Leg) (1:47)
Gemini (3:56)
Recap Corkscrew- Reverse Spin & Mermaid Prep (2:57)
Ballerina Spin (1:45)
Cool Down (4:53)
Week 5 - Lesson 5
Warm Up (6:48)
Warm Up - Conditioning (2:51)
Recap Gemini (1:26)
Gemini to Genie to Side Straddle Combo (2:58)
Marley (3:55)
Scorpio (Hands On) (3:07)
Cradle Spin (2:47)
Ballerina to Pretzel Spin (1:59)
Elbow Grip Boomerang (1:59)
Cool Down (3:39)
Week 6
Warm Up (6:49)
Pole Conditioning (2:51)
Recap Scorpio (0:52)
Scorpio Variation (3:00)
Straddle - Split - Roll (4:32)
Spinny Marley (2:32)
Pencil Forearm Spin (2:00)
Cool Down (3:39)
Week 7
Warm Up (6:48)
Floor Conditoning (3:30)
Pole Conditioning - Floor Front Hook to Tucks (1:26)
Pole Conditioning - Chopper Dismount (1:39)
Butterfly (3:21)
Floor Float (2:05)
Scorpio (No Hands) (3:51)
Spin Combo (3:55)
Spinny Marley to Inverted Thigh Hold (2:31)
Cool Down (5:53)
Week 8
Warm Up (6:43)
Pole Conditioning (1:09)
Pole Conditioning (2:16)
Recap Butterfly (1:11)
Flatline Scorpio (3:57)
S Handstand (2:50)
Caterpillar Pose (4:14)
Mini Philly / Trapped Leg Genie (2:33)
Standing Dove Spin (3:33)
Cool Down (5:03)
Week 9
Warm Up (6:22)
Floor Conditioning (5:22)
Pole Conditioning - Switch Up (1:34)
Pole Conditioning - Aerial Tucks (1:54)
Flatline Scorpio to Scorpio (2:41)
Superman (4:31)
Shoulder Mount Flicker Kick (3:47)
Shoulder Dismount (3:39)
Caterpillar Reps (1:27)
Cool Down (6:08)
Week 10
Warm Up (7:34)
Floor Conditioning (4:13)
Pole Conditioning (2:25)
Pole Conditioning (1:06)
Recap Superman (1:15)
Iguana (4:44)
Twisted Gemini (2:43)
Triangle Knot (2:37)
Toothbrush (2:56)
Recap Shoulder Dismount (1:32)
Spinny Chopper (2:45)
Cool Down (6:00)
Week 11
Warm Up (5:34)
Floor Conditioning (9:39)
Pole Conditioning (1:43)
Pole Conditioning (0:54)
Gemini to Thigh Hold (2:51)
Dart (2:54)
Scorpio to Cradle (2:38)
Upright Split (3:00)
Recap Twisted Gemini (1:22)
Combo (4:18)
Cool Down (6:03)
Week 12
Warm Up (8:31)
Floor Conditioning (4:52)
Recap Combo (2:33)
Jade Split (6:04)
Tail Sit Pike (2:11)
Thinker (2:07)
Boat Spin Combo (3:56)
Cool Down (4:34)
What's Next
Cross Ankle Release into Handstand Bow & Arrow
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