First Steps

By Olena Minina Categories: Marketplace
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About Course

Hello! My name is Olena Minina, I’m multiple Ukrainian, European, World Pole Art and Pole sport champion. I’m doing Pole dance and teaching it around 10 years.

Welcome to my online course “First Steps”.

This course is for people with or without any background who wants to start Pole dancing. There will be 8 lessons + warm up, workout and stretching to prepare your body for the pole tricks.

Each lesson has a topic, and consists of different moves. The lessons are in the order from easiest to more difficult. You can either choose some movements from different lessons when you train, or you can do the lessons one by one with all the moves inside. I suggest you to learn all the basic moves on the both sides. Don’t forget to do warm up before every training.

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What Will You Learn?

  • Basic pole moves: static spins, climbs up on the pole, basic knee and hip holds, basic floor moves.

Course Content

Warm Up

  • Warm Up
    16:14

1. Basic steps moves on the floor with pole
1. Basic steps moves on the floor with pole - walk around - circle step around the pole - basic turn with the pole - spiral turn around the pole - basic layback on the floor - reverse side turn to side sit on the floor - standing straddle flair kick - combination with learnt moves from this lesson

2. Basic spins on the static pole
2. Basic spins on the static pole - basic spin with legs around the pole - fireman spin - front hook spin - back hook spin - chair spin + variations - cradle tuck spin - carousel spin - reverse spin + variations

3. Basic climb on the pole
3. Basic climb on the pole - preparation for being able to climb up - position of legs and hands - step on the pole into basic climb - basic climb and how to go down - basic climb from the spin - side climb and how to go down

4. Combinations with steps and basic spins
4. Combinations with steps and basic spins - basic steps + fireman spin/chair spin - basic turn on the pole + basic turn with the pole on the floor - circle step around the pole to front/back hook spin - front hook spin + back hook spin - circle step around the pole to reverse spin - reverse spin to reverse side turn - chair spin/carousel spin to reverse spin

5. Basic sit on the pole
5. Basic sit on the pole - basic sit on the pole with and without hands - basic sit on the pole with extended legs - plank in the sitting position - one arm plank in the sitting position - straddle sit on your arm - crossed knee release - crossed ankle release

6. Basic knee hold moves
6. Basic knee hold moves - knee and armpit hang - side knee hook from the floor – double knee hook aka spider – knee and elbow hook aka martini - side knee hook starting up on the pole -double knee hook starting up on the pole -knee and elbow hook up on the pole - flatline inside leg hang from side hook

7. Basic floor work moves
7. Basic floor work moves - knee turn - straddle flair kick from side floor sit - side back roll - shoulder stand with the pole - forearm stand with the pole

8. Combinations based on the learnt moves
8 combos based on the moves you've learnt in the previous lessons

Stretching

Conditioning

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