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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
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On this page
  • Beginner tips for terminology
  • Free classes
  • Nicole The Pole [Free class] [warm up] [stretch]
  • Donkakong short choreo
  • Polerskating class with @itsmshawkins2u [Free Class] [Polerskating]
  • Lithium Kitten / Samantha Star - Star Power Pole Conditioning [Free class] [conditioning]
  • Beccie Dunn Fitness Conditioning
  • Old School combo by Estefania Jimenez
  • Marion Crampe Spinning Combo
  • Marlo Fisken classes for Flow
  • Polearena Margeaux Conditioning challenge
  • Leg day With Elena
  • Flexibility Splits Kheanna Walker
  • INTENSE Follow-Along Pole Conditioning | Pole + Dumbbells | Strength Training Workout
  • Vera Dresden Heel & Ankle Conditioning
  • Scorpionmind Workouts & Conditioning
  • Anna McNulty Flexibility Follow-alongs
  • Madfit Workouts

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Workouts, Classes, Conditioning & Flexibility

PreviousZ Seat (Martini) [beginner]NextConditioning

Last updated 2 years ago

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Beginner tips for terminology

Free classes

Nicole The Pole [Free class] [warm up] [stretch]

Air Walk Spin, Hanging Air Walk, Superman, Ayesha Elbow grip, Twisted Grip, Jade Split, Knee Hold www.NicoleThePole.com

Donkakong short choreo

Polerskating class with @itsmshawkins2u [Free Class] [Polerskating]

Lithium Kitten / Samantha Star - Star Power Pole Conditioning [Free class] [conditioning]

Beccie Dunn Fitness Conditioning

Old School combo by Estefania Jimenez

Marion Crampe Spinning Combo

Marlo Fisken classes for Flow

Polearena Margeaux Conditioning challenge

Leg day With Elena

Flexibility Splits Kheanna Walker

INTENSE Follow-Along Pole Conditioning | Pole + Dumbbells | Strength Training Workout

Vera Dresden Heel & Ankle Conditioning

Scorpionmind Workouts & Conditioning

With and without pole workouts. Go to her profile to see more workouts.

Anna McNulty Flexibility Follow-alongs

She's so good it's scary.

Madfit Workouts

Keeps us fit

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