Long time no see, dear #frameup Progress is subtle but my body is learning #heelsdance #choreography

For the badass leg lifters with strong hip flexors - challenge your end range (strength + mobility)

Last class of Pole Oversplits & Combos! We‘ll repeat Brass Monkey Split, Medusa Split, Wrist Split

New drill for higher leg lifts: Pole Inverts & Leg Flares. Straight legs? Check out the full workout

Sneak peek into a new pole dance choreo ‘Make Me Think Of You’. We start tomorrow Intermediate level

New pole dance choreo to ‘Make Me Think Of You’ - Elis Noa. Spinning. Interm. but all levels welcome

Coolest transition I discovered from Dragontail to Rinaldi Split. We‘ll cover it in Pole Oversplits

Next up in Pole Oversplits: the Rinaldi Split! New entries and combos - Brass Hook and Dragontail

How can you make this leg lifts exercise HARDER? Drop your guesses in the comments #workoutchallenge

The Full Chopper exercise for pole dance inverts. How would YOU modify if straight legs are tough?

This exercise is for ur Chopper and straight-leg Pole Inverts. For core, hip flexors, quads strength

Pole classes start TOMORROW. Live online + Recorded. Learn this Lyrical Pole choreo over two lessons

Mix of real & fake OVERsplits on the pole. Advanced level. Class1 is intermediate #poledance #splits

Pole Oversplits & Combos is our new class series for June. Ready to flex those splits on the pole?

Can you do these straddle leg opens? Or do you need an easier variation - how can u make it easier?

Wondering how many of you have a FLAT pancake? Comment here. #stretching #flexibility #straddle

The secret to beautiful straddles - good TURNOUT! This opens up your hips and makes your lines clean

Microbends are often a sign for weak QUADS. Here‘s an exercise for strong, straight legs. #poledance

Pole safety tip I wish I knew sooner. If your Lupit pole rotates on static mode, double-check this.

Ultimate pole fail after 12 years of poling. Stay tuned for a pole safety tip to avoid this mistake

Ultimate Leg Flares exercise to add to your warmup. Improve your pole dance inverts. No pole needed.

Leg Flares are key for strong, clean pole inverts on spinning. No pole needed for this exercise.

The 2-in-1 active flexibility drill - for straight legs and toe points. Know how to point your toes?

We‘ll work on the intermediate pole dance moves Superman, Ballerina, Torso Switches. #poledance

Have you tried the pole dance move Foxtop Split? It‘s high intermediate & advanced level. #poledance

Feeling pain behind your knee when stretching or straightening your leg? Heard of the sciatic nerve?

Join us for smooth pole dance combos with a variety of moves: Brass Sit, Butterfly, Superman, Jade..

Learn the pole dance move Bui Bend and its progressions and combos - Baby Valentine, Valentine Split

Hamstring injuries are common in pole dance. Have u tried peanutting (myofascial release technique)?

Join Intermediate Checklist tmrw! We‘ll work on a variety of pole dance moves and combos. #poledance

We keep exploring the pole dance move Meathook - different entries, variations and combos #poledance

Why it‘s hard to keep legs straight during inverts! What‘s limiting you - strength or flexibility?

Start tomorrow with the fundamental intermediate pole dance moves: invert, leg hang, Jade, Butterfly

Join class 1 of Meathook Shapes & Combos if you’d like to build solid Meathook foundation #poledance

New class! Intermediate Checklist: Pole Shapes & Combos. Polish technique, build strength for tricks

New class: Meathook Shapes & Combos! A stunning pole move on its own & a smooth transition in combos

Your SPINNING Inverts suck? Maybe you use a static technique. Add more Leg Flares with a Side Tilt!

Pole Inverts hack and progression. The Spiderman helps you keep hips up without a teacher #poledance

Struggle with keeping hips up in Inverts? The key is: Tip back while holding elbows in & body stiff

How good are ur Froggy Tucks & Pulses? This is how you engage your core for pole INVERTS. #poledance

Doing Leg Crunches forever but no progress with POLE INVERTS? Try this Side Tilt version. #poledance

At Low Flow Summit I’ll be sharing all my FLOW expertise, specific techniques and how-tos #poledance

My talk at the Low Flow Summit - „From Choppy to Smooth: 6 Secrets to Seamless Pole Flow“ #poledance

The ultimate exercise for POLE INVERTS combining both types of Pull-ups, beginner #poledance #shorts

Are u Team Conditioning or Team Just-Practice? For pole inverts, strength training gives best result

Explore the magic of the pole dance moves ShiShi, Sunflower & Stargazer in „No-Invert Aerial Combos“

Final class of Fierce Laybacks – we‘ll work on the pole moves Satellite & Crescent Moon! #poledance

Myth: Pole inverts are all core strength. Truth: Upper body strength too! No pole needed. #poledance