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thepoleplaybook

@thepoleplaybook

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SPIN FLOW FRIDAYS ARE BACK🥳 Kicking it off with an intro to inverts combo! with a fun martini 🍸 variation🤭 🔔 Follow so you never miss a Friday flow drop 💬 Comment “PROGRAM” if you want a structured training plan to help you build the strength and flow these combos require. 👇 This week’s flow: ✨ Carroussel spin ✨ Straight into your floor invert ✨ Butterfly ✨ Martini variation WHICH I LOVE ✨ End in a seat This one is for those starting to explore the world of inverts. Simple shapes, but the goal is to put them together beautifully 🤍 📍 Save this for your next spin pole session. Fit @oneractive 💬 Tell me what is ONE MOVE you'd like to see me incorporate soon 👀 ? . . . .
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3 Moves That Hurt Like Hell When You Start Pole (And why!) 😮‍💨 If you’re currently bruised up, don’t worry you’re in good company. Both my students and I have survived the initial sting of these classics: 📌 1. Pole Seat Where it hurts: Inner thighs. The reality: High skin tension between the legs makes this an initiation move for every poler. 📌 2. Diva Where it hurts: Knee pit. The reality: Squeezing tight behind the knee creates intense pinching before the grip builds. 📌 3. Teddy Where it hurts: Armpit. The reality: Soft skin meets solid pole. You will get a souvenir bruise here, guaranteed! Does it eventually get better?! YES. The more you practise these moves the less painful they are🤙 💪 What’s one move that took your skin a while to get used to? . . . . . . . #pd #polersofig #pdsit #pdpole #dance
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3 pole drills to warm you up quickly. 🔥 And the last one is my absolute FAVOURITE. 🔔 Follow for pole tips, warm ups and cross training content built specifically for pole dancers. 💬 Comment "PROGRAM" if you want a personalised training plan built around your pole goals. 👇 These three drills get your grip, shoulders and body ready to move: - Pole squats - Pole pull-ups - Pull up climb, MY FAVORITE🤍 Obviously do warm up off the pole as well, to make sure you are fully ready to tackle your pole session. 📍 Save this for your next pole session. . . . . #poledancemotivation #polestrong #polecommunity #poletraining #pdconditioning
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Grip test! How well do you know your grip levels? 👀 Look, not everyone will agree with me, but as an instructor, it’s super important to teach moves AND GRIPS that students are actually ready for! Here is why we break down these 3 main grips by level: 1️⃣ Forearm Grip (Beginner) You have your whole forearm on the pole, giving you a tons of skin contact and support. It keeps you close to the pole, and doesn’t overload your wrists or shoulders. 2️⃣ Half-Bracket Grip (Intermediate) Your bottom arm is bent like a kickstand against the pole. It takes pressure off your bottom wrist while training your shoulders for harder push-pull moves. The perfect stepping stone! 3️⃣ Split Grip (Advanced) Your bottom arm is fully straight, meaning zero forearm support just pure active muscle push-pull. If your wrist and shoulder aren’t strong enough yet, all your weight dumps right into the joint. What are your thoughts? Which grip took you the longest to master? Let me know below! 👇✨ . . . . . #polersofig #pd #garageclothing #pdpole #pdteacher
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How to Test Your Progression! Episode 2 is here and we have The Diva! 💫 Whether you’re just starting out or working on advanced variations, almost every pole move has levels you can unlock based on where you are in your journey. Let’s break down the 3 stages of the Diva: ✨ Level 1 (From the floor): Focus on learning the move without the added stress of climbing or inverting. ✨ Level 2 (From a climb): Once you’ve unlocked the Diva + can climb, you can pair these two moves together for more of a challenge. ✨ Level 3 (From an invert): Climbing no longer a challenge for you? Try this move from an invert harder than descending into it! Progress isn’t about rushing to Level 3, it’s about building strong, clean foundations! 👏 💬 Which level are you working on right now? Drop it in the comments! 👇 💥Don’t forget to save this post and follow for more tips, tricks, and combo inspiration! . . . . #pdjasmine #pd #pdbeginner #pdpole #dance
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This one is for everyone who just started their pole journey! A true beginner STATIC (or spin) combo✨ 🔔 Follow so you never miss a flow or tip drop! 💬 Comment "PROGRAM" if you want a structured training plan built around your pole goals. 👇 This week's flow is as beginner friendly as it gets and it does not mean it cant be flowy and pretty! ✨ Pole walk ✨ Step around ✨ Pirouette ✨ Front hook ✨ Floor fankick Simple moves. But put together with intention... the connection between every single movement makes it beautiful. 🤍 This one is for every beginner who thinks they are not doing enough yet. You are. Own what you have and make it beautiful. That is ALWAYS the goal. Not constantly chasing the next trick. 📍 Save this for your next pole session. . . . . #poledancemotivation #pdspin #polecommunity #polecombos #poledancenation
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Your first pole class in three moves. And yes, you can learn all of these on day one! 🔔 Follow for pole tips, progressions and cross training content for every level.
 Pole can feel overwhelming at first. So many moves, so many levels, so much to learn. But here is the truth ... your first class is simpler and more accessible than you think. Three moves every beginner learns: ✨ Step around ✨ Pirouette, a true classic ✨ Pole sit Every advanced pole dancer started exactly here... and we do them every time! 📍 Save this and share it with someone who has been thinking about trying pole. 💬 What was the first move YOU learned on the pole? Tell me below! . . . . #poledancemotivation #poletraining #polebeginner #poledancenation #pdstaticpole
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Each week I’m sharing a pole combo built around foundational movements, so make sure to follow along for more pole tips, tricks, and class inspiration! Here’s a high-beginner flow! No special requests this week, but I saw a variation of this Manerina on someone’s page (so sorry I can’t remember who to tag!) and immediately fell in love with how beautiful and flowy it is. It can feel a bit intimidating at first glance, but once you lock in the contact points, the grip is surprisingly solid! 💗 The Sequence: 1️⃣ Star 2️⃣ Climb 3️⃣ Chair and Pike 4️⃣ Juliette Spin 5️⃣ Manerina Variation 6️⃣ Seat 7️⃣ Baby Snake to Ballerina Save this for your next practice, and tag me when you give it a try! 💃✨ 📍 @academienomade . . . . . . #pdmanerina #pdbabysnake #pdteacher #pdballerina #pdspinpole
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Let’s talk about TRUE intro-friendly pole moves 👇 ✨ Step Around ✨ Around the World ✨ Pole Sit Challenging our students is important, but safety and body awareness come first. Showing a move before a student has the strength, active mobility, or grip for it is a shortcut to injury. When we give beginners moves they can actually execute well, they build confidence, stay safe, and progress way faster in the long run. Drop a comment below: Which move felt the most natural when you were in Intro? 💬 📌 Save this post for your next practice 🏷️ Tag me when you give it a shot in the studio 🔔 Follow along for more technique breakdowns, combos, and pole tips! . . . . . . #pdbeginner #pdsteparound #pdpolesit #pd #pole
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Is your Front Hook feeling a little lopsided? Let’s fix that! 🎬✨ Welcome to Fix Your Form! This series is all about dialing in the technique on foundational moves from our Intro & Beginner pole classes so you can train smarter and look seamless. Today’s focus: The Front Hook. 🎥 Watch the video to see the exact tweak you need to balance out your hook! 📌 Save this post for your next practice 🏷️ Tag me when you give it a shot in the studio 🔔 Follow along for more technique breakdowns, combos, and pole tips! . . . . . . #pd #pdfronthook #garageclothing #pdtraining #polersofig
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Stop doing this to your flows. Final part 🥳 🔔 Follow so you never miss a tip and stay tuned because more series are coming (*cough cough* did someone say drop challenge?) 💬 Comment "PROGRAM" if you want a personalised cross training plan built around your pole goals. 👇 We have talked about unnecessary regrips. We have talked about rounded shoulders. We have talked about mastering your moves. We have talked about your walks and your dismounts. And now for the final episode ... we are talking about the one thing that ties all of it together. Body capacity, built through cross-training. I mean, I had to talk about it 🤪 That capacity is built through conditioning on the pole. But more importantly; through proper cross training off it. Thank you for following along this series. I hope it genuinely changed how you think about your flows. 🤍 📍 Save this and go back through all 5 episodes if you missed any 💪🏼 . . . . #poledancemotivation #poledancenation #poletraining #poleflow #polecommunity
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Welcome to Episode 2 of How to Test Your Progression! This week, we’re breaking down a staple move that everyone meets early on, but takes time to master: The Front Hook 🪝 Whether you’re just starting out or working on refining your stability, almost every pole move has levels you can unlock based on where you are in your journey 💗 Let’s break down the 4 stages of the Front Hook:⬇️ Level 1 (Intro): Armpit grip Level 2 (Beginner): Forearm grip Level 3 (Intermediate): Half bracket grip Level 4 (Advanced): One handed grip No matter where you land today, celebrate the win these progressions take time and there is nothing wrong with that! Which grip are you working on right now? Drop it in the comments! 👇 💭 Don’t forget to follow for more tips, drills, and combo inspiration! . . . . . . . #pd #polersofig #pdfronthook #pole #pdbeginner
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