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Pole ON AND OFF Training and Conditioning

Created by graziamarino

Last updated: July 23, 2026

All strength and conditioning exercises ❤️

116

items

Last updated: July 23, 2026

Pole Strong Routine 1

Shin Presses

Pole Strong Routine 2

Pole Strong Routine 3

Shoulder Mount Conditioning

Shoulder Mount to Handspring

Outside Leg Hook Conditioning

Sideways Climb

Outside Leg Pull-Up

Floor Pole Pull-Ups

Elbow Hook Hip Tucks

Hand Over Hand Climb

Shoulder Stand Lifts

Straddle Lifts

Pole Sit Leg Rotation

Pole Hold Knee Tucks

Pole Sit Seesaw

Pole Hold Regular Grip

Princess Grip

Princess Grip Shoulder Mount

Shoulder Mount Flip To Thigh Rest

Shoulder Mount Flip To Pole Sit

Shoulder Flexion

Cross Leg Back Lifts

Cupid Crunches

Deadlift Drills

Pole Burpees

Rotating Plank

Pole Pulls-Ups Progressions

Crab Walk

Push-Up To Plank

Side Plank Pull-Up

Split Grip Hand Position

Lateral Wrist Extensions

Wrist Flexion

Forearm Pronation & Supination

Shoulder Mount Advances

Lateral Arm Raises

Aerial Fan Kicks

Scissor Leg Lifts

Lay Back Press

Invert Pull-Ups

Iguana Lifts

Handstand Push-ups

Flag Crunches

One-Arm Pole Push-Up

Bicep Grip With One Arm

Bicep Grip Floor Leg Lifts

Air Kicks

Hollow Body Roll

Leg Lifts Over Blocks

Pole Squats

Plank Shoulder Taps

Seated Pike Lifts

Pole Hold Legs Bent

Twisted Mountain Climbers

Wide Plank

Toe Touches

Superman Row

Spider Mountain Climbers

Side To Side Push Up

Side Jackknife

Side Deltoid Roll

Rollover Crunches

Push-up To Side Plank

Plank Up Downs

Elevated Pike Push Ups

Diamond Wrist Stretch

Mountain Climbers

Heel Touches

Dead Bug

Internal & External Rotation for knee hooks

Contralateral Supermans

Floor Wipers

Wrist Stretch

Elbow Hook Grip

Double Arm Row

Cast To Shoulder Mount Transition

Creating Momentum For Spins On A Static Pole

Wrist Stretches

Forearm Pole Plank

Scorpio Swing

Scorpio Swing Straddle

Pole Plank Straight Arms

Reversed Crunch

Four-Way Wrist Stretch

Torso Twist With The Band

Elbow Hook Leg Lifts

Bicep Grip Leg Lifts

Front Hook Hold

Elbow Hook Hold

Twirling Chopper Combo

Forearm Press Leg Lifts

Rafa's Pole Training Tips

Forearm Press Hold

Cross Leg Pole Sit From Squat

Forearm Press Hip Tucks

Bicep Grip Hold

Forward Flop Conditioning

Extended Carousel Spin...

Reversed Chair Spin Split Grip

Carousel Spin With Split Grip

Carousel Spin With Elbow...

Chair Spin With Elbow Hook Grip

Pole Hold Pull-Ups

Half Bracket Leg Lifts

Sideways Sit

Pole Hold Hip Tucks

Pole Hold Pull-Up Grip

Anna Warmup

Shoulder Mount Tumble

Shoulder Mount Flip Prep

Straddle Fold Warmup

Chest Press

Extended Carousel Spin Split Grip

Shoulder Stand Tube Man

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