Comments
Warm Up
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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
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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
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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
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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
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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
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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
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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
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8. Combinations based on the learnt moves
8 combos based on the moves you've learnt in the previous lessons
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Stretching
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Conditioning
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