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Training Programs

Comprehensive pole dance training designed for every skill level, from absolute beginner to professional performer.

Daily Training Demos

Basic Spin Mastery

Perfect your fundamental spinning techniques with detailed breakdown and safety tips

Today's Focus: Hand placement, body alignment, momentum control, and smooth exits

Strength & Conditioning

Build the strength needed for advanced moves with targeted exercises

Today's Focus: Core stability, grip strength, shoulder conditioning, and flexibility

Flow & Choreography

Connect moves seamlessly and develop your unique artistic expression

Today's Focus: Transition techniques, musicality, storytelling, and performance quality

Training Programs

Beginner

Foundation Program

Perfect for complete beginners. Learn safety, basic moves, and build confidence on the pole.

  • Safety fundamentals and equipment setup
  • Basic grips and pole walks
  • First spins and simple combinations
  • Flexibility and conditioning basics
  • Confidence building exercises
Duration: 4-6 weeks
Sessions: 3 per week
Level: Complete beginner
Intermediate

Skill Development

Advance your skills with inverts, spins, and dynamic combinations.

  • Inverted moves and holds
  • Advanced spinning techniques
  • Dynamic flow combinations
  • Strength and flexibility progression
  • Performance and artistry development
Duration: 8-12 weeks
Sessions: 4 per week
Level: 6+ months experience
Advanced

Master Class

Elite training for advanced dancers and aspiring professionals.

  • Complex combinations and drops
  • Competition preparation
  • Advanced strength and flexibility
  • Choreography creation
  • Teaching methodology
Duration: Ongoing
Sessions: 5+ per week
Level: 2+ years experience

Track Your Progress

Weekly Training Goals

Complete 3 strength training sessions

Build the foundation for advanced moves

Practice daily flexibility routine

Improve range of motion and prevent injury

Master 2 new moves

Expand your movement vocabulary

Create a 30-second flow

Combine moves into smooth choreography

Attend live feedback session

Get personalized guidance from instructors

Training Schedule

Weekly Schedule

Monday: Strength & Conditioning

Tuesday: Flexibility & Flow

Wednesday: Spin Techniques

Thursday: Inverted Training

Friday: Choreography & Performance

Saturday: Open Practice

Sunday: Rest & Recovery

Live Sessions

7:00 AM PST: Morning Flow (30 min)

12:00 PM PST: Lunch Break Strength (20 min)

6:00 PM PST: Evening Technique (45 min)

8:00 PM PST: Advanced Masterclass (60 min)

Weekend: Special workshops and Q&A

Monthly Challenges

Week 1: Master a new spin variation

Week 2: Hold an invert for 10 seconds

Week 3: Create original choreography

Week 4: Perform in virtual showcase

Bonus: Win prizes and recognition!