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pole-abc
  • 🧜‍♀️👯‍♂️✨ Pole ABC Inspiration Group ✨👯‍♂️🧞‍♀️
  • A
    • Aerial body waves [intermediate]
    • Aerial Invert (+spin) [intermediate]
    • Aerial trick exits [intermediate]
    • A-Frame Floor [beginner] [choreo trick]
    • A-Frame Variations [intermediate] [advanced]
    • Air Grab [choreo trick]
    • Air Seat [intermediate]
    • Air Walk [beginner] [intermediate]
    • Albatros(s) [beginner] [intermediate]
    • Allegra [intermediate]
    • Allegasus [intermediate] [advanced]
    • Anastasia [intermediate] [advanced]
    • Angel [beginner]
    • Ankle Cross Release [beginner]
    • Ankle Swivel [intermediate] [choreo trick]
    • Apprentice [beginner]
    • Arabesque [beginner] [intermediate]
    • Archer (Bow & Arrow) [beginner] [intermediate]
    • Arm Hold [intermediate]
    • Around the base [intermediate] [advanced] [choreo trick] [sensual]
    • Artemis [intermediate]
    • Asstastic Thirsttrap [beginner] [choreo trick] [sensual]
    • Ayesha [intermediate] [advanced]
    • A combo's, choreo's & flows
  • B
    • B-Hook [beginner]
    • Baby Kip [beginner] [choreo trick]
    • Baby Snake (Pirate) [intermediate]
    • Backbendy trapped split [intermediate]
    • Backhook [beginner]
    • Back Swing Knee Jump [intermediate] [advanced] [choreo trick]
    • Back-To-Pole [beginner] [Choreo trick]
    • Backwards Roll Combo [beginner] [intermediate] [advanced] [choreo trick]
    • Ballerina [beginner] [intermediate]
    • Barbie on a Pole [intermediate]
    • Basework [beginner]
    • Basic Turn [beginner] [Choreo trick]
    • Basic Wave [beginner] [intermediate] [Choreo trick]
    • Batman (Sky diver) [advanced]
    • Bees Knees [intermediate]
    • Bendy Philly [advanced]
    • Bird [beginner] [intermediate]
    • Bird of Paradise [advanced]
    • Body Rolls [beginner] [Choreo trick]
    • Body Wave [beginner] [intermediate] [Choreo trick]
    • Bomb Pole Drop [beginner] [intermediate]
    • Bondage Split [advanced]
    • Boomerang [beginner]
    • Boomerang Flip [intermediate] [Choreo trick]
    • Bosnimf [beginner]
    • Bow & arrow (Archer) [beginner] [intermediate]
    • Brass Monkey [intermediate] [advanced]
    • Brass Monkey Sit Up [beginner] [Choreo trick]
    • Brass Monkey Press Up [intermediate]
    • Brass Sit [beginner]
    • Bright Moon [advanced]
    • Broken Clown (Scorpio variation or Zigzag) [intermediate]
    • Broken Doll [intermediate] [advanced]
    • Broken Dragon [intermediate] [advanced]
    • Broken Spider [beginner] [intermediate]
    • Broken Heart [beginner]
    • Buddha [beginner] [intermediate]
    • Butt Pivot [beginner] [Choreo trick]
    • Butterfly [beginner] [intermediate] [advanced]
    • Butthold Superman [intermediate]
    • B combo's, choreo's & flows
  • C
    • Carnations [intermediate]
    • Carmen Variation [intermediate]
    • Carousel [beginner]
    • Cartwheel [beginner] [choreo trick]
    • Cartwheel Flip Tumble [advanced]
    • Caruso [intermediate]
    • Caterpillar (Pole Push Ups) [intermediate]
    • Caterpillar Floor (Inching Caterpillar) [intermediate] [advanced] [floorwork]
    • Chair [beginner]
    • Cherry Ribbon [advanced]
    • Chest Butterfly [intermediate]
    • Chest Press [intermediate]
    • Chilling [advanced]
    • Chinese Flag [intermediate]
    • Chinese Pole Climb [beginner]
    • Chinese Pole Sit [intermediate]
    • Chiropractor [advanced]
    • Chopper [beginner]
    • Chopsticks [intermediate] [advanced] [choreo trick]
    • Circle the Pole [intermediate] [choreo trick]
    • Clack [beginner] [intermediate] [choreo trick]
    • Clam [beginner] [choreo trick]
    • Climb [beginner]
    • Clock Legs [beginner] [intermediate] [choreo trick]
    • Closed inside-leghang [beginner]
    • Clothes Removal [beginner] [intermediate] [advanced] [choreo trick]
    • Corkscrew spin-intermediate.advanced
    • Cradle (Tuck spin) [beginner] [intermediate]
    • Cradle Split [beginner] [intermediate]
    • Cradle Split Drop [beginner] [intermediate] [advanced] [choreo trick]
    • Crane [intermediate]
    • Crane Split [advanced]
    • Crescent Moon [intermediate]
    • Crescent Roll [beginner] [intermediate]
    • Cristenete [intermediate] [advanced]
    • Cross Ankle Knee Release [beginner]
    • Cross knee-sit [beginner]
    • Crucifix [beginner]
    • Cup Grip Pencil [beginner] [intermediate]
    • Cup and Roll [beginner] [intermediate] [advanced] [choreo trick]
    • Cupid [beginner][intermediate] [advanced]
    • C combo's choreo's & flows
  • D
    • D (Inverted D) [intermediate]
    • Dakini [intermediate]
    • Dangerous Bird [intermediate] [advanced]
    • Dangerous Brain [intermediate] [advanced]
    • Dangerous Bridge [advanced]
    • Dangerous Nathalie [advanced]
    • Daphne (Prana) [beginner] [choreo trick]
    • Daredevil [intermediate] [advanced]
    • Deadlift [intermediate] [advanced]
    • Demon [beginner] [choreo trick]
    • Descents [beginner] [choreo trick]
    • Devil's Point [intermediate] [advanced]
    • Diamond (aerial) [beginner] [choreo trick]
    • Diamond [beginner] [choreo trick]
    • Diamond Leg Split Drop [beginner] [intermediate] [advanced] [choreo trick]
    • Dip Split [choreo trick] [sensual]
    • Diva Split [intermediate]
    • Dolphin (Gold Rush) [intermediate]
    • Donna Spin [beginner]
    • Doodad [advanced] [choreo trick]
    • Double Knee Hook (Genie) [beginner] [intermediate]
    • Double Legs Loop [beginner] [intermediate]
    • Dove [intermediate]
    • (Broken) Dragon [intermediate] [advanced]
    • Dragonfly [intermediate]
    • Dragontail [intermediate] [advanced]
    • Drops [beginner] [intermediate]
    • Drop on the knees [beginner] [choreo trick]
    • Drop split [choreo trick] [intermediate] [advanced]
    • Duchess [intermediate]
    • Dynamic entries [intermediate] [advanced]
    • D combo's choreo's & flows
  • E
    • Eagle [advanced]
    • Eclipse [intermediate]
    • Eight Head [beginner] [choreo trick]
    • Elbow Bracket [intermediate] [advanced]
    • Elbow Grip Ayesha [intermediate] [advanced]
    • Elbow Holds [advanced]
    • Elbow Pirouette [beginner] [choreo trick]
    • Elbow Spin [beginner] [intermediate]
    • Elbow Stands [beginner] [intermediate] [choreo trick]
    • Elephant Split [intermediate] [advanced]
    • Embrace [intermediate]
    • Emerald [beginner]
    • Eros (+ variation) [intermediate] [advanced]
    • Eye Opener Variation [intermediate]
    • Exotic Transition [beginner] [intermediate] [choreo trick]
    • Exotic Tricks and Combos [beginner] [intermediate] [advanced]
    • Extended Butterfly [intermediate]
    • Extended Frodo [intermediate]
    • E combo's, choreo's & flows
  • F
    • Fallen Star (Hang Glider, Walkie Talkie) [intermediate]
    • Falling Into One Leg Plié (where to) [beginner] [intermediate] [advanced] [choreo trick]
    • Falling Star [intermediate]
    • Fake Splits and Bends [beginner] [intermediate]
    • Fankick [beginner] [intermediate] [choreo trick]
    • Figurehead (hood ornament) [beginner]
    • Figure of 4 [beginner]
    • (Fancy) Fireman [beginner]
    • Fish [intermediate]
    • Fish Flop [beginner] [intermediate] [choreo trick]
    • Flatline (Scorpio) [beginner]
    • Flag (+ Half, Chinese) [intermediate]
    • Flamingo [beginner]
    • Flare (+ infinity loop) [intermediate] [choreo trick]
    • Flair Hook [beginner]
    • Flips [intermediate] [advanced] [choreo trick]
    • Floating Princess [intermediate]
    • Floating Star [beginner] [intermediate]
    • Floating Waves [intermediate] [advanced]
    • Floaty Static Spins [beginner] [intermediate]
    • Floor Elbow Bridge [choreo trick] [beginner] [intermediate]
    • Floor Flair [beginner] [intermediate] [choreo trick]
    • Floor Flow [beginner] [intermediate] [choreo trick]
    • Floor Jade [beginner] [intermediate] [choreo trick]
    • Floor K [intermediate] [advanced]
    • Floor Poses [beginner]
    • Floor Sneaky V [beginner] [intermediate]
    • Floor Split [intermediate]
    • Floor Sweeper Spin [beginner] [choreo trick]
    • Floor Split [beginner] [intermediate] [choreo trick]
    • Floorwork and Transitions [beginner] [choreo trick]
    • Floorwork (Worm) [beginner] [choreo trick]
    • Flying Bird [intermediate]
    • Flying Climb [beginner] [pose]
    • Flying K [advanced] [expert]
    • Flying Spins [intermediate] [advanced] [choreo trick]
    • Flying Squirrel [intermediate] [advanced] [choreo trick]
    • Fonji [advanced]
    • Football Grip (Quarterback) [intermediate] [advanced]
    • Foot Flag [expert]
    • Forearm Ayesha [advanced]
    • Forearm Jackknife [advanced]
    • Forearm Stand [intermediate] [advanced] [floor]
    • Forearm Split [beginner] [intermediate]
    • Forward Attitude Handstand [beginner] [intermediate]
    • Forward Crucifix [beginner]
    • Forward Roll Repeaters [beginner] [intermediate] [advanced] [choreo trick]
    • Frame Up [beginner] [choreo trick]
    • Frodo [intermediate] [advanced]
    • Front Hook [beginner] [choreo trick]
    • Frog [intermediate]
    • Frog Sit [beginner]
    • Funny Grip [beginner]
    • Full Bracket to Stand [beginner] [intermediate] [choreo trick]
    • Full Moon [beginner] [intermediate] [advanced] [choreo trick]
    • F combo's, choreo's & flows
  • G
    • Gallop Spin [beginner] [choreo trick]
    • Gap Fillers [beginner] [choreo trick]
    • Garbage Grinder [intermediate]
    • Gargoyle [intermediate] [advanced]
    • Gemini (+ flip) [beginner] [intermediate]
    • Gemini Twist [intermediate]
    • Genie (Double Knee Hook) [intermediate]
    • Genie Machine Gun [intermediate] [advanced]
    • Genie Split [intermediate]
    • Get Up (Classical) [beginner] [choreo trick]
    • Russian Get Up (intermediate)
    • Goddess [beginner] [intermediate]
    • Gold Rush / Gold Hour [intermediate]
    • Grip Tips [beginner] [intermediate] [advanced]
    • Grounded Plank [beginner] [choreo trick]
    • G combo's, choreo's & flows
  • H
    • Hair Flick [beginner] [choreo trick]
    • Half Flag [intermediate] [advanced]
    • Half Flag Invert [advanced]
    • Handspring (+ swing) [intermediate] [advanced]
    • Hand Stand [beginner] [intermediate] [choreo trick]
    • Hand Stand Flip [intermediate]
    • Hand stand walkover [intermediate] [choreo trick]
    • One handed hand stands [beginner] [intermediate] [advanced] [choreo trick]
    • Head Stand [beginner] [intermediate] [choreo trick]
    • Handstandy Heel Clack [intermediate] [choreo trick]
    • Hand / head stand [beginner] [intermediate] [choreo trick]
    • Hand / head stand Russian Layback [beginner] [intermediate] [choreo trick]
    • Hang Glider (Fallen Star, Walkie Talkie) [intermediate]
    • Heart [intermediate]
    • Heel Clack Variations & Transitions [beginner] [intermediate] [choreo trick]
    • Heel Kip [beginner] [intermediate] [choreo trick]
    • Heels Flow [beginner]
    • Helicopter Legs (floor+handstand) [beginner] [intermediate]
    • Helix [intermediate] [choreo trick]
    • Hello Boys [beginner] [choreo trick]
    • Hercules (open jackknife) [intermediate]
    • Hero [intermediate]
    • Hip Hold [beginner] [intermediate] [advanced]
    • Hip Lock [intermediate]
    • Hip Rotations [beginner] [intermediate] [choreo trick]
    • Holly Drop [intermediate] [advanced]
    • Hood Ornament (Figurehead) [beginner] [advanced]
    • Hooks [beginner] [intermediate]
    • Horizon [beginner] [choreo trick]
    • Humming Bird [advanced]
    • Hurricane [advanced]
  • I
    • Icarina [intermediate] [advanced]
    • Icarus [intermediate] [advanced]
    • Iguana [intermediate] [advanced]
    • Inbetweens [intermediate] [advanced]
    • Infinity [intermediate]
    • Inside Hook [beginner] [choreo trick]
    • Inside Leghang [beginner]
    • Inside Leg Spin [intermediate]
    • Inside Step [beginner] [choreo trick]
    • Invert [beginner] [intermediate]
    • Inverted D [intermediate] [advanced]
    • Invictus Split [advanced]
    • Inverted Unicorn [intermediate]
    • Iron X [advanced]
    • I combo's choreo's & flows
  • J
    • Jade and Jade Variations [intermediate] [advanced]
    • Jallegra / Jalegra [advanced]
    • Jamilla / Jamillah [intermediate] [choreo trick]
    • Janeiro Split [advanced] [expert]
    • Jasmine [beginner] [intermediate] [choreo trick]
    • Jump [intermediate] [advanced] [choreo trick]
    • Jujuba doll
    • Juliet(te) spin [beginner]
    • J combo's, choreo's & flows
  • K
    • Karate Kid / Ninja [intermediate]
    • Keem Split [advanced]
    • Kicks [beginner] [intermediate] [advanced]
    • Kimura [advanced]
    • Kips [beginner] [intermediate] [advanced] [choreo trick]
    • Knee Bocker [intermediate]
    • Knee Spin [beginner]
    • Knee Hold [beginner] [intermediate]
    • Knee Hooks [beginner]
    • Knee Rotations [intermediate]
    • Knee Spins [beginner] [floorwork]
    • Knee Tuck [beginner]
    • Knot and Variations [beginner] [intermediate] [advanced]
    • Floor K [intermediate] [advanced]
    • Flying K [advanced]
  • L
    • Lady Planche [beginner]
    • Laybacks + variations [beginner] [choreo trick]
    • Layout [beginner]
    • Leaning J Shape [beginner] [intermediate]
    • Leaning Lotus [beginner] [intermediate]
    • Leelo [beginner] [intermediate]
    • Leg Loops & Circles [beginner] [choreo trick]
    • Leg Swing [beginner] [intermediate] [advanced]
    • Leg Switch [beginner] [intermediate] [advanced] [choreo trick]
    • Leg Variations [beginner] [choreo trick]
    • Leg Waves [beginner] [intermediate] [choreo trick]
    • Leg Rotations [beginner]
    • Levitation [beginner] [choreo trick] [pose]
    • Libellula [beginner] [intermediate]
    • Lighting Bolt [beginner] [choreo trick]
    • Lizard [intermediate] [pose]
    • Log Roll [beginner] [intermediate] [choreo trick]
    • Lois Lane [intermediate]
    • Lotus [beginner] [intermediate]
    • Love Hug [intermediate]
    • Low Flow Tricks [beginner] [intermediate] [advanced] [follow-along]
    • Lunge [beginner] [choreo trick]
    • L combo's, choreo's & flows
  • M
    • Machine Gun [intermediate] [advanced]
    • Machine Gun Genie [intermediate] [advanced]
    • Magnolia [intermediate]
    • Malaika Splitje (Trapped Split) [intermediate]
    • Mantis [intermediate]
    • Marchetti Split [advanced]
    • Marion Amber [advanced]
    • Marley [intermediate]
    • Martini [beginner] [intermediate] [choreo trick]
    • Martini Jump [intermediate]
    • Max Split [advanced]
    • Meathook [intermediate] [advanced]
    • Monkey Climb [intermediate]
    • Moonbeam [intermediate] [advanced]
    • (Full) Moon [intermediate] [advanced]
    • Moony [intermediate] [advanced]
    • M combos, choreo's & flows
  • N
    • Namaste [beginner] [intermediate]
    • Nataryz Split Variation [advanced]
    • Naughty Ballerina [intermediate] [choreo trick]
    • Necklace [intermediate] [advanced]
    • Nebula [intermediate]
    • Needle Scale [advanced]
    • Niagara [intermediate]
    • Nightingale [beginner]
    • Ninja (karate) [intermediate]
    • Nirvana [intermediate]
    • No Hands Butterfly [intermediate] [advanced]
    • No Hands Genie [intermediate]
    • No Hands Jade [advanced]
    • No Hands Superman [advanced]
    • No name shapes and tricks? [advanced]
    • Nose Breaker / Nose Dive [beginner]
    • N combo's, choreo's & flows
  • O
    • Oakroot [intermediate]
    • Octopus legs (leg waves) [beginner] [intermediate] [choreo trick]
    • Odette [beginner]
    • One Armed Elbow Stand [beginner] [intermediate]
    • One Armed Spin [intermediate]
    • One Handed Butterfly [intermediate] [advanced]
    • One Handed Handstand [intermediate]
    • One Handed Straddle [intermediate]
    • Oona Spin (Tornado) [beginner] [choreo trick] [sensual]
    • Orion [intermediate]
    • Organ Keeper [intermediate]
    • Outside Leg Hang / Hook [beginner] [choreo trick]
    • Outside Step [beginner] [choreo trick]
  • P
    • Pegasus [intermediate] [advanced]
    • Pencil [intermediate]
    • Pencil Ayesha [intermediate] [advanced]
    • Pendant [intermediate] [advanced]
    • Peter Pan Spin [beginner]
    • Phoenix Version 1 [beginner] [intermediate]
    • Phoenix Version 2 [advanced]
    • Pike Knee Hook [intermediate] [choreo trick]
    • Pike [beginner]
    • Pike Seat [beginner]
    • Pineapple Spin [intermediate] [advanced]
    • Pinwheel spin (Tuck Spin) [beginner] [choreo trick]
    • Pirouette [beginner] [choreo trick]
    • Lady Planche [beginner] [floor]
    • Plane [intermediate]
    • Plank [beginner] [choreo trick]
    • Plie Spin [beginner] [intermediate] [choreo trick]
    • Plus Sign [advanced]
    • Poisson [intermediate]
    • Pole Drop [beginner] [intermediate]
    • Pole Hug (3 version) [beginner] [intermediate] [choreo trick]
    • Pole Sit [beginner] [choreo trick] [sensual]
    • Pole Splits [intermediate] [advanced]
    • Pole Stand [beginner] [choreo trick]
    • Power Hold [beginner] [choreo trick]
    • Prana (Daphne) [beginner]
    • Prayer [beginner] [choreo trick] [pose]
    • Pretzel [beginner] [intermediate]
    • Princess / Prince Stand [beginner] [intermediate]
    • Pterodactyl [intermediate]
    • Python [intermediate]
    • P combo's, choreo's & flows
  • Q
    • Q (Viva) [beginner] [intermediate]
    • Quarterback [intermediate] [advanced]
    • Queen (No Handed) [intermediate] [choreo trick]
    • Quest [beginner] [intermediate]
  • R
    • Raido [advanced]
    • Rainbow [intermediate]
    • Rainbow Marachenko [advanced] [expert]
    • Rat Snakes Dance [beginner] [intermediate] [floor]
    • Reiko [intermediate]
    • Reindeer [intermediate]
    • Remi sit / Remi layback (Buddha) [intermediate]
    • Re-/Progression
    • Reverse Ayesha [intermediate] [advanced]
    • Reverse Grab Spin [intermediate] [advanced] [choreo trick]
    • Reverse Grab Straddle [intermediate] [choreo trick]
    • Reverse Hook Spin [beginner] [choreo trick]
    • Reverse Teddybear [intermediate]
    • Rinaldi Split [advanced]
    • Rocket Man [intermediate]
    • Rubber Ayesha [advanced]
    • Runner [beginner] [intermediate]
    • Russian Layback [intermediate] [advanced]
    • Russian Kick [beginner]
    • Russian Split [intermediate] [advanced]
    • Russian Stand [beginner] [choreo trick]
  • S
    • Beginner S
      • Sad Girl (+ drop) (shy girl) [beginner]
      • Sail Spin [beginner]
      • Sasj Effect [beginner] [choreo trick] [sensual]
      • Scissors [beginner] [choreo trick]
      • Scorpio (Flatline) (Variations) [beginner]
      • Scutoid [beginner] [intermediate]
      • Seat [beginner] [choreo trick] [sensual]
      • Seated Knot [beginner]
      • Sexy Cat [beginner] [choreo trick] [sensual]
      • Shishi Spin [beginner]
      • Side Climb [beginner]
      • Side Roll [beginner] [choreo trick]
      • Side Spin [beginner] [choreo trick] [sensual]
      • Side Straddle [beginner] [choreo trick] [sensual]
      • Side V [beginner] [choreo trick] [sensual]
      • Shotgun Grip [beginner]
      • Shoulder Rolls [beginner] [intermediate] [choreo trick]
      • Show Pony [beginner] [pose] [choreo trick] [sensual]
      • Shy Girl [beginner] [intermediate]
      • Pole Sit [beginner] [choreo trick] [sensual]
      • Skater [beginner] [choreo trick] [sensual]
      • Slide Down & Come Back Up [beginner] [choreo trick] [sensual]
      • (Baby) Snake (Pirate) [beginner] [intermediate] [choreo trick] [sensual]
      • Spiral Dismount [beginner]
      • Splash [choreo trick] [sensual]
      • Squat [beginner] [choreo trick] [sensual]
      • Standing Poses [beginner]
      • Stand Up Sexy [beginner] [choreo trick] [sensual]
      • Stargazer [beginner]
      • Step Around [beginner] [choreo trick] [sensual]
      • Straddle [beginner]
      • Straddle Bang [beginner] [intermediate] [advanced] [choreo trick]
      • Sunrise [intermediate]
      • Sunwheel [beginner] [choreo trick] [sensual]
      • Supergirl [beginner] [pose]
      • Swan [beginner]
      • Switching sides [beginner] [choreo trick]
    • Intermediate S
      • Scorpio Variation (Broken Clown / handspring variation / zig zag) [intermediate]
      • Seahorse (Secretary) [intermediate] [advanced]
      • Sexy Flexy [intermediate]
      • Shishi Seahorse [intermediate]
      • Shoulder mount (+ flip) [intermediate] [advanced]
      • Shoulder shapes and Transitions [intermediate]
      • Shoulder Roll Transitions [beginner]
      • Sneaky V [intermediate] [advanced]
      • Spider [beginner] [intermediate]
      • Spider Monkey [intermediate]
      • Pole Splits [beginner] [intermediate] [advanced]
      • Split Exits [beginner] [intermediate] [choreo trick]
      • Stargazer [intermediate] [advanced]
      • Straddle Shoulder Roll [beginner] [intermediate] [choreo trick] [sensual]
      • Sunflower [intermediate]
      • Superman (Variations) [intermediate] [advanced]
      • Superman Jump [intermediate]
      • Superman Tumble Drop [intermediate] [advanced]
      • Standing Split [beginner] [intermediate] [choreo trick]
      • Stargazer Walkover [intermediate] [advanced]
      • Suicide Spin [intermediate] [choreo trick]
    • Advanced S
      • Shooting Star [advanced]
      • Skydancer [advanced]
      • Spatchcock [advanced] [expert]
      • Spinderella [intermediate] [advanced]
    • S combo's, choreo's & flows
  • T
    • Tail Sit [intermediate] [choreo trick]
    • Tabletop [beginner] [intermediate] [advanced]
    • Teardrop [intermediate] [advanced]
    • Teddy Bear [intermediate] [choreo trick]
    • Teddy Bear Ball [intermediate]
    • Thigh Hold Variations [intermediate]
    • Thinker [beginner]
    • Thread (Thru) [intermediate]
    • Thunder [intermediate] [advanced]
    • Tik Tok Legs [beginner] [choreo trick]
    • TILF (Trapped Inside Leg Flip) [advanced]
    • Tinkerbelle combo [beginner] [intermediate]
    • Titanic [intermediate]
    • Tito [advanced]
    • Toilet Spider [beginner] [choreo trick]
    • Toothbrush (side plank) [intermediate]
    • Tornado (Oona Sit) [beginner] [choreo trick]
    • Transitions [beginner] [intermediate] [choreo trick]
    • Trapped Split (Malaika Splitje) [intermediate]
    • Triangle Knot [intermediate]
    • Trinity Knot [intermediate]
    • Triple Spin [advanced] [choreo trick]
    • True Grip Handspring [intermediate] [advanced]
    • Tuck Spin (Pinwheel Spin) [beginner]
    • Tucked Scorpio [intermediate]
    • Tulip [beginner] [intermediate]
    • Tumble [intermediate] [advanced]
    • Turns [beginner] [intermediate] [choreo trick]
    • Twerk in the Pole [intermediate] [advanced]
    • Twirly hand stand walkover [intermediate] [choreo trick]
    • Twisted Floor Gemini Split [beginner] [intermediate]
    • Twisty Kip [intermediate] [advanced] [choreo trick]
    • Twisted Ballerina [beginner] [intermediate]
    • Twisted Grip [beginner]
    • Twisted Handspring [intermediate] [advanced]
    • Twisted Jasmine [advanced]
    • Twisted Knot [intermediate]
    • Twisted Monkey [intermediate] [advanced]
    • Twisted Split [beginner] [choreo trick]
    • Twist Up [beginner] [intermediate] [advanced]
    • Twisted Viva [beginner]
    • T combo's, choreo's & flows
  • U
    • U-Bend [intermediate]
    • Umbrella [beginner] [intermediate]
    • Underarm Turn [beginner] [choreo trick]
    • Unicorn [intermediate]
    • Unlocked scorpio [intermediate]
    • Upright Glamour [beginner]
    • Upright Pole Splits [intermediate]
  • V
    • Vagina Monster [beginner] [intermediate] [choreo trick]
    • Valentine [advanced] (baby) [intermediate]
    • Venus [intermediate]
    • Venus Fly Trap [intermediate]
    • Vertical pole split [intermediate]
    • Violator [beginner] [choreo trick]
    • Virgo [intermediate]
    • Viva (The Q) [beginner] [intermediate]
    • Vomitron
    • Vortex [intermediate] [choreo trick]
    • Sneaky V [intermediate] [advanced]
    • V combo's, choreo's & fows
  • W
    • Walk Around the Pole [beginner] [choreo trick]
    • Walkie Talkie (Hang Glider, Fallen Star, X Handstand) [intermediate] [choreo trick]
    • Walkover [beginner] [intermediate] [choreo trick]
    • Warrior [beginner] [choreo trick] [sensual]
    • Water Lili / Lilly / Lily [intermediate] [advanced]
    • Waves [beginner] [intermediate] [advanced] [choreo trick]
    • Wavy Legs [beginner] [intermediate] [advanced]
    • Wavy Plié [beginner] [choreo trick]
    • Weirdo [intermediate]
    • Whip Around [beginner] [intermediate] [advanced] [choreo trick]
    • Wiggly Legs [intermediate] [advanced] [choreo trick]
    • Windmill [beginner] [intermediate] [floorwork]
    • Windshield Wipers [beginner] [intermediate] [choreo trick]
    • Wing [intermediate]
    • Wonder [intermediate]
    • Wonder Woman [intermediate]
    • Worm [beginner] [choreo trick]
    • Wrecking Ball [beginner] [choreo trick] [sensual]
    • Wrist sit (+split) [beginner] [choreo trick]
  • X
    • X handstand (Walkie Talkie) [intermediate] [choreo trick] [sensual]
    • (Iron) X [advanced]
    • X hold [advanced]
    • Xtended [cheat code]
  • Y
    • Yankydoodle [advanced]
    • Yogaeagle [beginner]
    • Yogi [intermediate]
    • Yogini [intermediate] [advanced]
    • Yorkie [advanced]
    • Yukari Split [intermediate] [advanced] [choreo trick]
    • Y combo's, choreo's & flows
  • Z
    • Zazu spin [intermediate]
    • Ziggy [advanced]
    • Ziggy Split [advanced]
    • Zigzag [intermediate] [advanced]
    • Zig Zag handstand [beginner] [intermediate] [choreo trick]
    • Zombie [intermediate]
    • Z Pose [intermediate]
    • Z Seat (Martini) [beginner]
  • More
    • Workouts, Classes, Conditioning & Flexibility
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  • All letters
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  1. K

Knee Hold [beginner] [intermediate]

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Last updated 2 years ago

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