https://123poling.com/lesson/ 2026-05-25T14:44:58+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/start-here-rise-rotate-sequence/ 2022-10-17T16:15:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/1-vocabulary-intro/ 2022-10-19T21:14:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/regular-grip/ 2022-10-19T21:14:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/half-bracket-grip-for-spins/ 2022-10-19T21:16:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/microbends/ 2022-10-19T21:17:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/follow-along-warmup-by-cristal-belcher/ 2022-10-19T21:24:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/wrist-exercises-intro/ 2022-10-19T21:25:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/four-way-wrist-stretch/ 2022-10-19T21:28:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/first-knuckle-raises/ 2022-10-19T21:44:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/forearm-planks-intro/ 2022-10-19T21:46:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/forearm-plank/ 2022-10-19T21:48:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/forearm-side-plank/ 2022-10-19T21:51:47+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/reverse-crunch-intro/ 2022-10-19T21:53:09+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/reverse-crunch/ 2022-10-19T21:54:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/quads-exercises-intro/ 2022-10-19T21:55:17+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/standing-quad-engagement/ 2022-10-19T21:58:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/pole-holds-with-knee-support-intro/ 2022-10-19T22:02:35+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/pole-holds-with-knee-support/ 2022-10-19T22:03:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/half-bracket-grip-baby-holds-intro/ 2022-10-19T22:04:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/firefighter-spin-intro/ 2022-10-19T22:07:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/extended-firefighter-spin-intro/ 2022-10-19T22:13:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/extended-firefighter-spin/ 2022-10-19T22:14:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/knee-hook-spin-with-leg-behind-intro/ 2022-10-19T22:15:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/knee-hook-spin-with-leg-behind/ 2022-10-19T22:16:19+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/back-drop-intro/ 2022-10-19T22:17:44+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/back-drop/ 2022-10-19T22:18:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/tips-for-creating-momentum-for-spins-on-a-static-pole/ 2022-10-19T22:19:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/transitions-intro/ 2022-10-19T22:25:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/leg-kick-behind-the-pole/ 2022-10-19T22:27:08+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/sideways-body-roll/ 2022-10-19T22:28:17+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/pole-arch/ 2022-10-19T22:30:42+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/walk-down/ 2022-10-19T22:35:58+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/controlled-slide/ 2022-10-19T22:36:16+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/pin-up-sit/ 2022-10-19T22:36:47+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/tilted-sit/ 2022-10-19T22:37:03+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/pitch-sit/ 2022-10-19T22:37:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/pole-sit-intro/ 2022-10-19T23:46:20+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/pole-sit-from-a-squatted-position-with-legs-crossed/ 2022-10-19T23:47:42+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/front-hook-hold-intro/ 2022-10-19T23:48:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/front-hook-hold/ 2022-10-19T23:51:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/forearm-pole-plank-intro/ 2022-10-19T23:53:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/forearm-pole-plank/ 2022-10-19T23:54:40+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/combo-1/ 2022-10-20T00:04:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/combo-1-angels-intro/ 2022-10-20T00:04:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/combo-1-angels/ 2022-10-20T00:05:49+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/combo-1-transitions-intro/ 2022-10-20T00:06:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/combo-1-transitions/ 2022-10-20T00:07:21+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/plank-with-top-hand/ 2022-10-20T02:49:46+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/competition-climb/ 2022-10-20T02:50:56+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/intro-to-grips/ 2022-10-20T02:52:09+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/pole-churn/ 2022-10-20T02:53:07+00:00 https://123poling.com/courses/contempoleary-lowflow/tutorial/contempoleary-leap-flow/ 2022-10-20T03:09:07+00:00 https://123poling.com/courses/contempoleary-lowflow/tutorial/shoulder-mount-hitch-kick-flow/ 2022-10-20T03:10:11+00:00 https://123poling.com/courses/contempoleary-lowflow/tutorial/contempoleary-pivot-flow/ 2022-10-20T03:18:20+00:00 https://123poling.com/courses/contempoleary-lowflow/tutorial/contempolary-hitch-kick-flow/ 2022-10-20T03:21:28+00:00 https://123poling.com/courses/contempoleary-lowflow/tutorial/circular-shoulder-roll-flow/ 2022-10-20T03:27:33+00:00 https://123poling.com/courses/contempoleary-fluidity-bundle/tutorial/sequence-1/ 2022-10-20T03:33:41+00:00 https://123poling.com/courses/contempoleary-fluidity-bundle/tutorial/sequence-2/ 2022-10-20T03:34:42+00:00 https://123poling.com/courses/contempoleary-fluidity-bundle/tutorial/sequence-5/ 2022-10-20T03:38:18+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-1/ 2022-10-20T04:07:18+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-2/ 2022-10-20T04:08:51+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-3/ 2022-10-20T04:09:56+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-4/ 2022-10-20T04:10:54+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-5/ 2022-10-20T04:12:11+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-6/ 2022-10-20T04:15:14+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-7/ 2022-10-20T04:16:08+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-8/ 2022-10-20T04:18:38+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-9/ 2022-10-20T04:19:37+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-10/ 2022-10-20T04:21:00+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-11/ 2022-10-20T04:23:11+00:00 https://123poling.com/courses/low-flow-by-phoenix-kazree/tutorial/movement-phrase-12/ 2022-10-20T04:24:19+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/warm-up-like-a-boss/ 2022-10-20T21:36:08+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/how-to-follow/ 2022-10-20T21:37:33+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-hand-placement/ 2022-10-20T21:41:00+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-hand-placement/ 2022-10-20T21:42:01+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-hand-placement/ 2022-10-20T21:44:08+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/crab-walk/ 2022-10-20T21:45:15+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/shoulder-flexion/ 2022-10-20T21:46:22+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/lateral-arm-raises/ 2022-10-20T21:47:11+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/rotating-plank/ 2022-10-20T21:48:12+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/hollow-body-plank/ 2022-10-20T21:49:10+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/plank-shoulder-taps/ 2022-10-20T21:50:02+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/seated-pike-lifts/ 2022-10-20T21:51:04+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-l-shape-1-leg-up/ 2022-10-20T21:52:57+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-l-shape/ 2022-10-20T21:54:22+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/l-shape-walk/ 2022-10-20T21:54:58+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/walk-up-to-wall/ 2022-10-20T21:56:22+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-prep-with-ball/ 2022-10-20T21:57:44+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-wall-push-up/ 2022-10-20T21:59:32+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/hollow-body-hold/ 2022-10-20T22:00:18+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/shoulder-push-up/ 2022-10-20T22:01:27+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/butterfly-hold/ 2022-10-20T22:02:33+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/pike-hold/ 2022-10-20T22:04:26+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/straddle-hold/ 2022-10-20T22:06:23+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/front-canoes-2/ 2022-10-20T22:07:51+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/back-canoes-2/ 2022-10-20T22:08:57+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/side-canoes-2/ 2022-10-20T22:09:53+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/press-from-split/ 2022-10-20T22:10:39+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/zombie-press/ 2022-10-20T22:12:20+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/shoulder-advances/ 2022-10-20T22:17:25+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand/ 2022-10-20T22:22:43+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-double-stag/ 2022-10-20T22:23:45+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-stag/ 2022-10-20T22:24:32+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-straddle/ 2022-10-20T22:30:19+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-eagle/ 2022-10-20T22:31:58+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-walk/ 2022-10-20T22:36:10+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-leg-waves/ 2022-10-20T22:36:56+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/crow/ 2022-10-20T22:48:19+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/crossed-leg-crow/ 2022-10-20T22:51:07+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/split-crow/ 2022-10-20T22:51:59+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/one-leg-crow/ 2022-10-20T22:52:46+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/side-crow/ 2022-10-20T22:53:33+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/two-hand-peacock/ 2022-10-20T23:25:07+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/one-hand-peacock/ 2022-10-20T23:26:08+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand/ 2022-10-20T23:27:57+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-double-stag/ 2022-10-20T23:28:52+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-stag/ 2022-10-21T00:11:03+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-straddle/ 2022-10-21T00:12:20+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-fangs/ 2022-10-21T00:13:02+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-walk/ 2022-10-21T00:13:56+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-leg-wave/ 2022-10-21T00:16:06+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elbow-stand-press-up/ 2022-10-21T00:17:16+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/one-arm-double-stag/ 2022-10-21T00:31:59+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-stability-check/ 2022-10-21T00:32:54+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-push-up/ 2022-10-21T00:34:35+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/one-arm-handstand-with-blocks/ 2022-10-21T00:39:47+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-leg-tilts/ 2022-10-21T00:40:39+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/cartwheel-to-handstand/ 2022-10-21T00:41:44+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-wall-shoulder-tap/ 2022-10-21T00:42:34+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-hop-tucks/ 2022-10-21T02:15:23+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-leg-wiggle/ 2022-10-21T02:16:49+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-bail-out/ 2022-10-21T02:17:45+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-with-wall/ 2022-10-21T02:18:53+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-double-stag/ 2022-10-21T02:20:51+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-stag/ 2022-10-21T02:22:22+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-straddle/ 2022-10-21T02:23:42+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-tuck/ 2022-10-21T02:24:35+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-pike/ 2022-10-21T02:25:45+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-walk/ 2022-10-21T02:32:45+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-fangs/ 2022-10-21T02:34:08+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-air-walk/ 2022-10-21T02:35:45+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-leg-waves/ 2022-10-21T02:37:02+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-turns/ 2022-10-21T02:38:17+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-elbow-tap/ 2022-10-21T02:40:08+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/free-standing-handstand/ 2022-10-21T02:41:58+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-straddle-press-up/ 2022-10-21T02:50:42+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-straddle-press-up-drill/ 2022-10-21T02:51:50+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/one-arm-handstand/ 2022-10-21T02:52:49+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-straddle-to-scorpio/ 2022-10-21T02:57:09+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-to-elbow-stand/ 2022-10-21T02:58:01+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/crow-to-headstand/ 2022-10-21T02:59:16+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-to-crow/ 2022-10-21T03:00:09+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-to-straddle-hold/ 2022-10-21T03:01:29+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/headstand-to-split-drop/ 2022-10-21T03:04:20+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/debote-depole/ 2022-10-21T03:05:15+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/straddle-hold-to-crouching/ 2022-10-21T03:06:22+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-to-straddle-hold/ 2022-10-21T03:07:19+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/handstand-to-crow/ 2022-10-21T03:09:36+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/crow-to-handstand/ 2022-10-21T03:10:35+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/straddle-hold-to-handstand/ 2022-10-21T03:12:03+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/elevated-pike-push-ups/ 2022-10-21T04:47:09+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/plank-up-downs/ 2022-10-21T04:48:49+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/diamond-wrist-stretch/ 2022-10-21T04:51:02+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/floor-wipers/ 2022-10-21T04:53:57+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/wrist-stretch-2/ 2022-10-21T04:55:08+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/floor-wrist-circles/ 2022-10-21T04:58:56+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/four-way-wrist-stretch-2/ 2022-10-21T05:00:16+00:00 https://123poling.com/courses/handstand-like-a-boss/tutorial/1st-knuckle-raises/ 2022-10-21T05:01:47+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-1/ 2022-10-21T05:14:02+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-2/ 2022-10-21T05:18:51+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-3/ 2022-10-21T05:23:19+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-4/ 2022-10-21T05:25:27+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-5/ 2022-10-21T05:26:55+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-6/ 2022-10-21T05:28:10+00:00 https://123poling.com/courses/twerktastic-challenge/tutorial/day-7/ 2022-10-21T05:30:21+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-2-pole-hold-clack/ 2022-10-21T05:45:15+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-3-tap-clack/ 2022-10-21T05:47:47+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-4-shoulder-mount-clack/ 2022-10-21T05:49:22+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-5-one-leg-clack/ 2022-10-21T05:50:20+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-7-shoulder-stand-pencil-clack/ 2022-10-21T05:54:06+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-10-candy-cane-sequence/ 2022-10-21T05:57:37+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-11-shoulder-stand-wiggle-clack-with-pole/ 2022-10-21T05:58:50+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-6-thigh-rest-clack/ 2022-10-21T06:01:47+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-8-triple-pole-hold-clack-to-split-drop/ 2022-10-21T06:03:02+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-1-belly-side-clack/ 2022-10-21T06:04:54+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-9-shoulder-stand-straddle-clack-with-pole/ 2022-10-21T06:05:50+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/day-12-handspring-clack/ 2022-10-21T06:06:58+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-1-push-back-to-hip-wave/ 2022-10-21T10:30:16+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-2-leg-cross-to-spit/ 2022-10-21T10:31:18+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-3-inside-out-roll-to-leg-peel-to-inside-knee/ 2022-10-21T10:32:55+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-6-half-flop/ 2022-10-21T10:38:11+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-7-challenge-sequence/ 2022-10-21T10:40:23+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-4-half-shoulder-roll-to-taint-split/ 2022-10-21T11:08:09+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-1-fancy-prancing-sequence/ 2022-10-21T11:31:23+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-2-twirls-swirls-sequence/ 2022-10-21T11:32:30+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-3-glitter-rainbow-sequence/ 2022-10-21T11:33:18+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-4-magic-lollipop/ 2022-10-21T11:34:04+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-5-gitti-up-sequence/ 2022-10-21T11:34:54+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-6-eat-my-candy-sequence/ 2022-10-21T11:35:53+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-7-pole-unicorn-sequence-original/ 2022-10-21T11:39:55+00:00 https://123poling.com/courses/pole-unicorn-challenge/tutorial/day-7-pole-unicorn-sequence-modified/ 2022-10-21T11:41:23+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/warm-up-like-a-boss-2/ 2022-10-21T12:30:54+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/back-canoes-3/ 2022-10-21T12:33:01+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/butterfly-hold-2/ 2022-10-21T12:35:24+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/zombie-press-2/ 2022-10-21T12:57:47+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/shoulder-advances-2/ 2022-10-21T13:19:16+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/headstand-2/ 2022-10-21T13:22:08+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/pike-hold-2/ 2022-10-21T14:39:49+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/shoulder-pushups/ 2022-10-21T14:42:20+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/crow-2/ 2022-10-21T14:43:55+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/side-canoes-3/ 2022-10-21T14:45:41+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/straddle-hold-2/ 2022-10-21T14:47:36+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/front-canoes-3/ 2022-10-21T14:50:14+00:00 https://123poling.com/courses/handstand-like-a-boss-challenge/tutorial/crossed-leg-crow-2/ 2022-10-21T14:52:06+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/step-with-a-twist/ 2022-10-21T15:31:34+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/sunwheel-spin/ 2022-10-21T15:36:32+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/bunny-hop/ 2022-10-21T15:39:12+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/gallop-2/ 2022-10-21T15:41:05+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/regular-body-roll/ 2022-10-21T15:44:28+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/leg-kick-body-roll/ 2022-10-21T15:45:46+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/fan-kick-on-the-floor-2/ 2022-10-21T15:49:36+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/pole-fan-kick/ 2022-10-21T15:54:58+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/pole-arch-2/ 2022-10-21T15:58:14+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/cross-over-to-plank/ 2022-10-21T15:59:55+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/plank-2/ 2022-10-21T16:02:41+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/knee-pivot/ 2022-10-21T16:05:49+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/extended-hair-drop-bow/ 2022-10-21T16:11:50+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/red-light-special-routine/ 2022-10-21T16:12:41+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-6-half-flop-2/ 2022-10-21T18:58:38+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-12-liquid-signature-walk-into-twisting-dip-turn/ 2022-10-21T19:22:17+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-11-power-undercut-into-lifted-forearm-spin/ 2022-10-21T19:23:20+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-10-step-back-fold-to-arch/ 2022-10-21T19:24:02+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-9-pivot-swizzle-reach/ 2022-10-21T19:24:51+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-8-loop-de-loop-leg-into-stag-spin/ 2022-10-21T19:26:16+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-7-belly-stand-into-a-diamond-drop/ 2022-10-21T19:29:02+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-6-extended-re-thread-to-lay-out/ 2022-10-21T19:50:36+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-5-forearm-lift-to-knees/ 2022-10-21T19:52:28+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-4-tray-hand-hold-to-leg-snap/ 2022-10-21T19:53:09+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-3-pivoting-shoulder-press-into-sneaky-thread/ 2022-10-21T19:54:00+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-2-rollout-to-forearm-to-stand/ 2022-10-21T19:56:58+00:00 https://123poling.com/courses/12-days-of-liquid/tutorial/day-1-12-days-of-liquid-routine/ 2022-10-21T20:00:02+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/basic-lay-back-to-roll-out/ 2022-10-21T20:15:05+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/classic-liquid-roll-out-with-rotation/ 2022-10-21T20:16:12+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pike-swivel-exercise/ 2022-10-21T20:17:25+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pivoting-pike-forward-shoulder-roll/ 2022-10-21T20:18:29+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pelvis-push-through-to-sundial/ 2022-10-21T20:19:29+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/bridge-leg-peel-to-inside-knee/ 2022-10-21T20:20:39+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/diamond-crawl/ 2022-10-21T20:22:41+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/intro-floor-sequence-1/ 2022-10-21T20:25:55+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/intro-floor-sequence-2/ 2022-10-21T20:27:11+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/jazz-split-thread-through/ 2022-10-21T20:28:59+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/diamond-drop-to-high-v/ 2022-10-21T20:32:41+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/diamond-pirouette-to-liquid-rollout/ 2022-10-21T20:33:48+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/twatzup/ 2022-10-21T20:34:57+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/base-work-intro-combo-3/ 2022-10-21T20:36:16+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/base-work-intro-2/ 2022-10-21T20:37:29+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/base-work-intro-1/ 2022-10-21T20:39:54+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/straddle-twist/ 2022-10-21T20:41:03+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/bridge-leg-peel-to-inside-knee-with-base-of-pole/ 2022-10-21T20:42:57+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/grounded-outside-arm-pirouette-ending-backwards/ 2022-10-21T20:44:28+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/liquid-forearm-to-stand-static-signature-move/ 2022-10-21T20:46:18+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pike-forward-shoulder-roll-with-the-pole/ 2022-10-21T20:48:27+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/quad-stretch/ 2022-10-21T20:53:00+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/grounded-two-handed-pirouette-repeated/ 2022-10-21T20:53:34+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/grounded-two-handed-pirouette-ending-forward/ 2022-10-21T20:54:36+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/classic-liquid-roll-out-with-rotation-with-the-base-of-the-pole/ 2022-10-21T20:55:33+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/grounded-shoulder-mount-to-one-knee/ 2022-10-21T20:56:26+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/signature-walk/ 2022-10-21T21:04:13+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/twisting-dip-turn/ 2022-10-21T21:06:19+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/dip-turn-to-knee/ 2022-10-21T21:06:53+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/two-handed-pirouette/ 2022-10-21T21:07:40+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/outside-arm-pirouette/ 2022-10-21T21:08:31+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/reverse-body-wave/ 2022-10-21T21:09:21+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/basic-dip-turn/ 2022-10-21T21:10:39+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pole-combo-3-twisting-dip-turn-outside-arm-pirouette/ 2022-10-21T21:25:41+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pole-combo-2-twisting-dip-turn-into-two-handed-pirouette/ 2022-10-21T21:27:46+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pole-combo-1-twisting-dip-turn-to-reverse-body-wave/ 2022-10-21T21:56:44+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/pole-work-intro-combo-4/ 2022-10-21T22:01:48+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/liquid-torso-switch/ 2022-10-21T22:02:35+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/inside-leg-diamond-drop/ 2022-10-21T22:12:02+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/inside-leg-hang-whip-sequence/ 2022-10-21T22:12:55+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/layback-to-inside-leg/ 2022-10-21T22:14:15+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/twisted-sequence/ 2022-10-21T22:15:00+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/elbow-exchange-chain-walk/ 2022-10-21T22:16:58+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/jackknife-to-low-chopper/ 2022-10-21T22:17:59+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/chopper-sequence/ 2022-10-21T22:19:55+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/low-chopper-with-twist-exit/ 2022-10-21T22:21:12+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/grounded-torso-switch-to-up-and-over/ 2022-10-21T22:25:41+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/alternating-leg-hook/ 2022-10-22T01:47:50+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/float-to-knees/ 2022-10-22T01:49:11+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/float-to-stand/ 2022-10-22T01:50:33+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/floor-leaver-split/ 2022-10-22T01:54:29+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/forward-flop-conditioning/ 2022-10-22T01:56:52+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/forward-flop-tuck-up/ 2022-10-22T01:59:13+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/sea-urchin/ 2022-10-22T02:00:45+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/seated-sea-urchin/ 2022-10-22T02:06:52+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/seated-sea-urchin-with-the-pole/ 2022-10-22T02:09:04+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/spinning-lifted-dip/ 2022-10-22T02:12:17+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/lifted-dip-turn-to-knee/ 2022-10-22T02:14:18+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/forward-roll-to-leaver-split/ 2022-10-22T02:17:20+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/twattastic-sequence/ 2022-10-22T02:21:49+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/lateral-shoulder-roll-around-the-base-of-the-pole/ 2022-10-22T02:26:05+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/open-back-bend-slide/ 2022-10-22T02:30:04+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/mermaid-spin/ 2022-10-22T02:33:49+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/lateral-shoulder-roll-into-the-mermaid-spin/ 2022-10-22T02:35:01+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/outside-arm-pirouette-on-knees/ 2022-10-22T02:40:04+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/provocative-pivoting-sequence/ 2022-10-22T02:51:21+00:00 https://123poling.com/courses/twerktastic-course/tutorial/arch-round/ 2022-10-22T03:02:43+00:00 https://123poling.com/courses/twerktastic-course/tutorial/standing-twerk-stance/ 2022-10-22T03:04:00+00:00 https://123poling.com/courses/twerktastic-course/tutorial/squat-twerk-stance/ 2022-10-22T03:05:33+00:00 https://123poling.com/courses/twerktastic-course/tutorial/basic-uh-oh/ 2022-10-22T03:09:33+00:00 https://123poling.com/courses/twerktastic-course/tutorial/saltshaker/ 2022-10-22T03:11:13+00:00 https://123poling.com/courses/twerktastic-course/tutorial/throwback/ 2022-10-22T03:12:41+00:00 https://123poling.com/courses/twerktastic-course/tutorial/whine/ 2022-10-22T03:16:41+00:00 https://123poling.com/courses/twerktastic-course/tutorial/wiggle/ 2022-10-22T03:20:03+00:00 https://123poling.com/courses/twerktastic-course/tutorial/vibrator/ 2022-10-23T02:06:00+00:00 https://123poling.com/courses/twerktastic-course/tutorial/bobble-twerk/ 2022-10-23T02:06:53+00:00 https://123poling.com/courses/twerktastic-course/tutorial/walk-the-dog/ 2022-10-23T02:07:38+00:00 https://123poling.com/courses/twerktastic-course/tutorial/shimmy/ 2022-10-23T02:09:04+00:00 https://123poling.com/courses/twerktastic-course/tutorial/stiff-leg/ 2022-10-23T02:09:36+00:00 https://123poling.com/courses/twerktastic-course/tutorial/one-drop/ 2022-10-23T02:10:17+00:00 https://123poling.com/courses/twerktastic-course/tutorial/turbo-tick/ 2022-10-23T02:10:56+00:00 https://123poling.com/courses/twerktastic-course/tutorial/pogo/ 2022-10-23T02:12:40+00:00 https://123poling.com/courses/twerktastic-course/tutorial/saltshaker-hydraulics/ 2022-10-23T02:13:22+00:00 https://123poling.com/courses/twerktastic-course/tutorial/heel-drops/ 2022-10-23T02:14:19+00:00 https://123poling.com/courses/twerktastic-course/tutorial/heel-rocks/ 2022-10-23T02:15:38+00:00 https://123poling.com/courses/twerktastic-course/tutorial/hot-fck/ 2022-10-23T02:16:33+00:00 https://123poling.com/courses/twerktastic-course/tutorial/shakedown/ 2022-10-23T02:17:54+00:00 https://123poling.com/courses/twerktastic-course/tutorial/rock-pop/ 2022-10-23T02:18:35+00:00 https://123poling.com/courses/twerktastic-course/tutorial/the-tick/ 2022-10-23T02:20:14+00:00 https://123poling.com/courses/twerktastic-course/tutorial/figure-8-tick/ 2022-10-23T02:20:56+00:00 https://123poling.com/courses/twerktastic-course/tutorial/hop-whine/ 2022-10-23T02:21:52+00:00 https://123poling.com/courses/twerktastic-course/tutorial/figure-8/ 2022-10-23T02:22:23+00:00 https://123poling.com/courses/twerktastic-course/tutorial/drop-tick/ 2022-10-23T02:23:41+00:00 https://123poling.com/courses/twerktastic-course/tutorial/bunny-hop-2/ 2022-10-23T02:24:46+00:00 https://123poling.com/courses/twerktastic-course/tutorial/whine-down/ 2022-10-23T02:26:00+00:00 https://123poling.com/courses/twerktastic-course/tutorial/drop-pop/ 2022-10-23T02:29:52+00:00 https://123poling.com/courses/twerktastic-course/tutorial/dirty-dog/ 2022-10-23T02:37:48+00:00 https://123poling.com/courses/twerktastic-course/tutorial/skank-o-vich/ 2022-10-23T02:38:20+00:00 https://123poling.com/courses/twerktastic-course/tutorial/hip-banger/ 2022-10-23T02:39:00+00:00 https://123poling.com/courses/twerktastic-course/tutorial/walk-out-dog/ 2022-10-23T02:40:02+00:00 https://123poling.com/courses/twerktastic-course/tutorial/pretty-ricky/ 2022-10-23T02:40:44+00:00 https://123poling.com/courses/twerktastic-course/tutorial/moving-shuffle/ 2022-10-23T02:41:41+00:00 https://123poling.com/courses/twerktastic-course/tutorial/filthy-dog/ 2022-10-23T02:42:37+00:00 https://123poling.com/courses/twerktastic-course/tutorial/dog-planks/ 2022-10-23T02:43:10+00:00 https://123poling.com/courses/twerktastic-course/tutorial/shuffle/ 2022-10-23T02:44:41+00:00 https://123poling.com/courses/twerktastic-course/tutorial/isolations/ 2022-10-23T02:47:00+00:00 https://123poling.com/courses/twerktastic-course/tutorial/winky/ 2022-10-23T02:48:33+00:00 https://123poling.com/courses/twerktastic-course/tutorial/ratchet-spliz/ 2022-10-23T02:50:57+00:00 https://123poling.com/courses/twerktastic-course/tutorial/lizard/ 2022-10-23T02:51:35+00:00 https://123poling.com/courses/twerktastic-course/tutorial/transformer/ 2022-10-23T02:52:32+00:00 https://123poling.com/courses/twerktastic-course/tutorial/bolo/ 2022-10-23T02:53:39+00:00 https://123poling.com/courses/twerktastic-course/tutorial/headstands/ 2022-10-23T02:55:31+00:00 https://123poling.com/courses/twerktastic-course/tutorial/shoulder-stand/ 2022-10-23T02:58:17+00:00 https://123poling.com/courses/twerktastic-course/tutorial/twerk-routine-1/ 2022-10-23T03:02:19+00:00 https://123poling.com/courses/twerktastic-course/tutorial/twerk-routine-2/ 2022-10-23T03:03:45+00:00 https://123poling.com/courses/twerktastic-course/tutorial/twerk-attire/ 2022-10-23T03:07:39+00:00 https://123poling.com/courses/twerktastic-course/tutorial/power-moves/ 2022-10-23T03:08:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/lesson-1-part-1-recap/ 2022-10-23T16:10:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/lesson-1-section-2-recap/ 2022-10-23T16:14:40+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/lesson-1-section-3-intro/ 2022-10-23T16:15:17+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/lesson-1-recap/ 2022-10-23T16:16:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/lesson-1-part-2-warmup-intro/ 2022-10-23T16:21:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/section-2-intro-2/ 2022-10-23T19:04:20+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/section-2-repeat-2/ 2022-10-23T19:05:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/cup-grip-2/ 2022-10-23T19:28:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/4-point-head-tilts-2/ 2022-10-23T19:31:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/duck-head-2/ 2022-10-23T19:32:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/elbow-hook-2/ 2022-10-23T19:43:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pull-up-grip-2/ 2022-10-23T19:44:05+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pull-up-grip-arm-position-2/ 2022-10-23T19:45:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/warmup-intro-2/ 2022-10-23T19:47:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/wrist-stretch-3/ 2022-10-23T19:48:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/half-bracket-grip-for-holds/ 2022-10-23T20:08:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/half-bracket-grip-baby-holds/ 2022-10-23T20:14:51+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/combo-1-into/ 2022-10-23T20:20:34+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/vocabulary-intro/ 2022-10-23T20:45:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/bicep-grip/ 2022-10-23T20:46:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/bicep-grip-for-holds/ 2022-10-23T20:46:58+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/internal-external-rotation-intro/ 2022-10-23T20:47:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/internal-external-rotation-by-carmine-black/ 2022-10-23T20:48:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/warmup-intro-3/ 2022-10-23T20:49:40+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/irmingards-warmup/ 2022-10-23T20:50:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/wrist-stretches/ 2022-10-23T20:51:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/wrist-circles/ 2022-10-23T20:52:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/canoes-intro/ 2022-10-23T20:53:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/front-canoes/ 2022-10-23T20:53:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/back-canoes/ 2022-10-23T20:56:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/side-canoes/ 2022-10-23T20:56:58+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/plank-intro/ 2022-10-23T20:57:38+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/plank-4/ 2022-10-23T20:58:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/straddle-leg-lifts-intro/ 2022-10-23T20:59:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/straddle-leg-lifts/ 2022-10-23T21:00:15+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/baby-pole-holds-intro/ 2022-10-23T21:02:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/baby-pole-holds/ 2022-10-23T21:03:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/bicep-grip-baby-hold-intro/ 2022-10-23T21:04:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/bicep-grip-baby-hold/ 2022-10-23T21:05:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/repeat/ 2022-10-23T21:06:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/knee-hook-spin-legs-in-front-intro/ 2022-10-23T21:07:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/knee-hook-spin-legs-in-front/ 2022-10-23T21:08:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/inside-leg-hook-spin-intro/ 2022-10-23T21:09:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/inside-leg-hook-spin/ 2022-10-23T21:09:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/front-hook-spin-intro/ 2022-10-23T21:10:05+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/front-hook-spin/ 2022-10-23T21:10:43+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/transitions-intro-2/ 2022-10-23T22:24:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/dip-turn/ 2022-10-23T22:24:46+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/gallop/ 2022-10-23T22:25:58+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/fan-kick-on-the-floor/ 2022-10-23T22:26:42+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/section-1-recep/ 2022-10-23T22:27:58+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/section-2-intro-3/ 2022-10-23T22:29:51+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/repeat-3/ 2022-10-23T22:51:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/pole-sit-intro-2/ 2022-10-23T22:53:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/pole-sit-one-leg-at-the-time/ 2022-10-23T22:54:34+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/pole-plank-intro/ 2022-10-23T22:55:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/shin-presses-intro/ 2022-10-23T22:56:34+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/shin-presses/ 2022-10-23T22:57:12+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/pin-up-sit-intro/ 2022-10-23T22:58:24+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/pin-up-sit-2/ 2022-10-23T22:59:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/section-2-recap-2/ 2022-10-23T23:05:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/section-3-intro/ 2022-10-23T23:07:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/combo-2-intro/ 2022-10-23T23:08:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/sexy-walk-tips/ 2022-10-23T23:12:15+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/combo-2/ 2022-10-23T23:15:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/combo-2-angles/ 2022-10-23T23:17:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/combo-2-transitions/ 2022-10-23T23:17:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/lesson-2-recap/ 2022-10-23T23:20:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/shoulder-rolls/ 2022-10-23T23:47:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/frances-ann-warm-up/ 2022-10-23T23:48:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/floor-wrist-circles-intro/ 2022-10-23T23:49:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/floor-wrist-circles-2/ 2022-10-23T23:49:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/push-ups-intro/ 2022-10-23T23:51:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/push-ups/ 2022-10-23T23:52:24+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/single-leg-extensions-intro/ 2022-10-23T23:53:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/single-leg-extensions/ 2022-10-23T23:54:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/superman-intro/ 2022-10-23T23:54:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/superman/ 2022-10-23T23:57:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/leg-extensions-intro/ 2022-10-23T23:58:35+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/leg-extensions/ 2022-10-24T00:00:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pole-holds-intro/ 2022-10-24T00:01:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pole-holds-with-regular-grip-legs-straight-back/ 2022-10-24T00:03:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/bicep-grip-knee-tucks-intro/ 2022-10-24T00:04:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/bicep-grip-knee-tucks/ 2022-10-24T00:05:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/half-bracket-grip-knee-tucks-intro/ 2022-10-24T00:05:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/half-bracket-grip-knee-tucks/ 2022-10-24T00:07:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/devotion-spin-intro/ 2022-10-24T00:11:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/devotion-spin/ 2022-10-24T00:13:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/mini-spiral-spin-intro/ 2022-10-24T00:14:24+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/mini-spiral-spin/ 2022-10-24T00:15:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/transitions-intro-4/ 2022-10-24T00:16:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/tia-shoulder-roll/ 2022-10-24T00:18:08+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/push-away-shoulder-roll/ 2022-10-24T00:19:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/knee-pivot-2/ 2022-10-24T00:19:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pull-up-to-stand-intro/ 2022-10-24T00:22:42+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pull-up-to-stand/ 2022-10-24T00:23:50+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/section-1-recap-2/ 2022-10-24T00:24:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/section-2-intro-4/ 2022-10-24T00:28:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/part-5-repeat/ 2022-10-24T00:30:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/repeat-4/ 2022-10-24T00:31:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/internal-external-rotation-for-knee-hook-hold/ 2022-10-24T00:33:49+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/seated-position-for-a-climb-intro/ 2022-10-24T00:35:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/seated-position-for-a-climb/ 2022-10-24T00:36:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/sideways-sit-hold-intro/ 2022-10-24T00:37:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/sideways-sit-hold/ 2022-10-24T00:38:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pole-planks-rolls-intro/ 2022-10-24T00:39:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pole-planks-rolls/ 2022-10-24T00:41:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/section-2-recap-3/ 2022-10-24T00:43:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/section-3-intro-2/ 2022-10-24T00:59:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/section-3-repeat/ 2022-10-24T01:03:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/combo-3-intro/ 2022-10-24T01:05:12+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/combo-3/ 2022-10-24T01:06:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/combo-1-angels-2/ 2022-10-24T01:07:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/combo-3-transitions/ 2022-10-24T01:07:47+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/stockings/ 2022-10-24T01:08:20+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/lesson-3-recap/ 2022-10-24T01:09:35+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/contralateral-plank/ 2022-10-24T01:17:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/floor-wipers-intro/ 2022-10-24T01:21:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/floor-wipers-2/ 2022-10-24T01:23:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/contralateral-superman-intro/ 2022-10-24T01:24:35+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/contralateral-superman/ 2022-10-24T01:26:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/bend-extend-intro/ 2022-10-24T01:27:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/bend-extend/ 2022-10-24T01:28:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-hold-regular-grip-knee-tucks-intro/ 2022-10-24T01:29:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-hold-regular-grip-knee-tucks/ 2022-10-24T01:35:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-hold-pull-up-grip-baby-hold-intro/ 2022-10-24T01:36:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/elbow-hook-baby-hold-intro/ 2022-10-24T01:37:25+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/elbow-hook-baby-hold/ 2022-10-24T01:38:08+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-hold-legs-back-intro/ 2022-10-24T01:39:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-hold-legs-back/ 2022-10-24T01:40:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/repeat-5/ 2022-10-24T01:41:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/figure-4-spin-intro/ 2022-10-24T01:41:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/figure-4-spin/ 2022-10-24T01:42:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/chair-spin-regular-grip-intro/ 2022-10-24T01:43:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/chair-spin-regular-grip/ 2022-10-24T01:44:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/transitions-intro-5/ 2022-10-24T01:44:49+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/step-with-a-twist-2/ 2022-10-24T01:45:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/twist-around-to-the-floor/ 2022-10-24T01:46:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/bunny-hop-3/ 2022-10-24T01:47:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/section-1-recap-3/ 2022-10-24T01:48:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/section-2-intro-5/ 2022-10-24T01:50:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/climb-standing-position-intro/ 2022-10-24T01:51:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/climb-standing-position/ 2022-10-24T01:52:19+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/tilted-pole-sit-intro/ 2022-10-24T01:53:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/tilted-pole-sit/ 2022-10-24T01:54:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-sit-leg-rotation-intro/ 2022-10-24T01:55:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-sit-leg-rotation/ 2022-10-24T01:55:51+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/unicorn-sit-intro/ 2022-10-24T01:58:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/unicorn-sit/ 2022-10-24T02:18:01+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/section-2-recap-4/ 2022-10-24T02:19:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/section-3-intro-3/ 2022-10-24T02:22:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/combo-4-intro/ 2022-10-24T02:24:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/combo-4/ 2022-10-24T02:25:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/combo-4-angels/ 2022-10-24T02:26:46+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/combo-4-transitions/ 2022-10-24T02:28:05+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/lesson-4-recap/ 2022-10-24T02:31:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/forearm-press/ 2022-10-24T02:50:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/forearm-press-2/ 2022-10-24T02:51:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/section-2-intro-6/ 2022-10-24T02:53:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/warm-up-like-a-boss-3/ 2022-10-24T02:55:19+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/plank-shoulder-taps-2/ 2022-10-24T02:56:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/dead-bug/ 2022-10-24T02:57:09+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/seated-pike-lifts-2/ 2022-10-24T02:58:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-hold-pull-up-grip-legs-back/ 2022-10-24T02:59:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/bicep-grip-leg-lifts/ 2022-10-24T03:01:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/baby-holds-forearm-press/ 2022-10-24T03:02:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-sit-seesaw-intro/ 2022-10-24T03:03:50+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-sit-seesaw/ 2022-10-24T03:04:47+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/lift-into-a-tilted-pole-sit-intro/ 2022-10-24T03:05:44+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/lift-into-a-tilted-pole-sit/ 2022-10-24T03:07:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/knee-hook-sit-intro/ 2022-10-24T03:08:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/knee-hook-sit/ 2022-10-24T03:09:58+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/fan-kick-with-the-pole-intro/ 2022-10-24T03:10:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/fan-kick-with-the-pole/ 2022-10-24T03:11:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/plank-with-top-hand-intro/ 2022-10-24T03:12:12+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/plank-with-top-hand-2/ 2022-10-24T03:13:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/crucifix-intro/ 2022-10-24T03:14:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/crucifix/ 2022-10-24T03:24:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/section-2-recap-5/ 2022-10-24T03:25:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/section-3-intro-4/ 2022-10-24T03:27:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/combo-5-intro/ 2022-10-24T03:28:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/yolo-combo/ 2022-10-24T03:29:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/combo-5/ 2022-10-24T03:30:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/combo-5-angels/ 2022-10-24T03:31:24+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/combo-5-transitions/ 2022-10-24T03:32:24+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/lesson-5-recap/ 2022-10-24T03:33:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/plank-shoulder-taps-intro/ 2022-10-24T04:12:38+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/dead-bug-intro/ 2022-10-24T04:14:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/seated-pike-lifts-intro/ 2022-10-24T04:15:12+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-hold-pull-up-grip-legs-back-intro/ 2022-10-24T04:16:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/bicep-grip-leg-lifts-intro/ 2022-10-24T04:17:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/baby-holds-forearm-press-intro/ 2022-10-24T04:18:35+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-squats-intro/ 2022-10-24T04:21:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-squats/ 2022-10-24T04:23:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-hold-slide-intro/ 2022-10-24T04:40:47+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/pole-hold-slide/ 2022-10-24T04:42:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/repeat-6/ 2022-10-24T04:44:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/carousel-spin-regular-grip-intro/ 2022-10-24T04:45:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/carousel-spin-regular-grip/ 2022-10-24T04:46:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/sunwheel-spin-intro/ 2022-10-24T04:48:15+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/sunwheel-spin-2/ 2022-10-24T04:49:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/transitions-intro-6/ 2022-10-24T04:50:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/isolations-intro/ 2022-10-24T04:51:19+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/isolations-routine/ 2022-10-24T04:52:44+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/body-roll/ 2022-10-24T04:53:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-5/tutorial/section-1-recap-4/ 2022-10-24T04:55:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pole-churn-2/ 2022-10-24T21:33:05+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/tracking-your-progress/ 2022-10-24T21:34:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/warmup-intro-4/ 2022-10-24T21:35:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/tara-meyers-warm-up/ 2022-10-24T21:36:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/wrist-rotation/ 2022-10-24T21:36:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/plank-up-downs-intro/ 2022-10-24T21:37:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/plank-up-downs-2/ 2022-10-24T21:38:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/abs-intro/ 2022-10-24T21:39:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/side-jackknife/ 2022-10-24T21:40:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/toe-touches/ 2022-10-24T21:40:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/quads-intro/ 2022-10-24T21:41:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/leg-lifts-over-blocks/ 2022-10-24T21:42:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pull-up-grip-knee-tucks-intro/ 2022-10-24T21:43:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pull-up-grip-knee-tucks/ 2022-10-24T21:43:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/side-to-side-tilt-intro/ 2022-10-24T21:44:51+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/side-to-side-tilt/ 2022-10-24T21:47:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/half-bracket-grip-leg-lifts-intro/ 2022-10-24T21:48:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/half-bracket-grip-leg-lifts/ 2022-10-24T21:49:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/forearm-press-knee-tucks-intro/ 2022-10-24T21:49:50+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/forearm-press-knee-tucks/ 2022-10-24T21:50:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/floor-pole-pull-ups-intro/ 2022-10-24T21:51:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/floor-pole-pull-ups/ 2022-10-24T21:51:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/repeat-7/ 2022-10-24T21:52:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/reverse-sunwheel-spin-intro/ 2022-10-24T23:32:40+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/reverse-sunwheel-spin/ 2022-10-24T23:33:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/mini-spiral-spin-intro-2/ 2022-10-24T23:33:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/mini-spiral-spin-2/ 2022-10-24T23:34:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/shoulder-slide-intro/ 2022-10-24T23:35:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/shoulder-slide/ 2022-10-24T23:35:44+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/section-1-recap-5/ 2022-10-24T23:36:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/section-1-intro/ 2022-10-24T23:38:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/recliner-prep-intro/ 2022-10-24T23:39:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/recliner-prep/ 2022-10-24T23:39:44+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pole-climb-intro/ 2022-10-24T23:40:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pole-sit-from-a-climb-intro/ 2022-10-24T23:42:01+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/lifting-into-a-pole-sit-with-regular-grip-from-a-climb/ 2022-10-24T23:42:38+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/diva-pose-intro/ 2022-10-24T23:43:08+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/diva-pose/ 2022-10-24T23:43:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/v-open-wrist-sit-intro/ 2022-10-24T23:44:34+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/v-open-wrist-sit/ 2022-10-24T23:45:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/plank-roll-intro/ 2022-10-24T23:45:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/plank-roll/ 2022-10-24T23:46:19+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/section-2-recap-6/ 2022-10-24T23:47:12+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/section-3-intro-5/ 2022-10-24T23:48:38+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/combo-6-intro/ 2022-10-24T23:49:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/crucifix-2/ 2022-10-24T23:50:25+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pin-up-sit-4/ 2022-10-24T23:51:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/combo-6-angles/ 2022-10-24T23:52:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/combo-6-transitions/ 2022-10-24T23:52:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/lesson-6-recap/ 2022-10-24T23:53:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/split-grip-intro/ 2022-10-25T00:22:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/split-grip/ 2022-10-25T00:23:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/split-grip-hand-position/ 2022-10-25T00:23:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/warmup-intro-5/ 2022-10-25T00:30:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/warmup-by-anna-antonova/ 2022-10-25T00:31:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/wrist-warm-up-intro/ 2022-10-25T00:31:51+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/lateral-wrist-extensions/ 2022-10-25T00:32:43+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/wrist-extensions/ 2022-10-25T00:34:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/wrist-flexion/ 2022-10-25T00:34:54+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/forearm-pronation-supination/ 2022-10-25T00:35:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/pole-hold-pull-ups-intro/ 2022-10-25T00:36:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/pole-hold-pull-ups/ 2022-10-25T00:37:43+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/bicep-grip-leg-lift-circuit-intro/ 2022-10-25T00:38:25+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/bicep-grip-leg-lift-circuit/ 2022-10-25T00:39:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/split-grip-baby-holds-intro/ 2022-10-25T00:39:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/split-grip-baby-holds/ 2022-10-25T00:40:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/forearm-press-leg-lifts-intro/ 2022-10-25T00:41:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/forearm-press-leg-lifts/ 2022-10-25T00:42:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/repeat-intro/ 2022-10-25T00:42:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/rafa-sit/ 2022-10-25T00:44:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/plank-with-top-hand-3/ 2022-10-25T00:44:43+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/diva-pose-2/ 2022-10-25T00:45:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/flame-combo-intro/ 2022-10-25T00:46:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/flame-combo/ 2022-10-25T00:47:50+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/kiwi-sit-spin-intro/ 2022-10-25T00:48:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/kiwi-sit-spin/ 2022-10-25T00:49:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/hip-pivot-intro/ 2022-10-25T00:49:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/hip-pivot/ 2022-10-25T00:50:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/section-1-recap-6/ 2022-10-25T00:51:18+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/recliner-intro/ 2022-10-25T00:53:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/recliner/ 2022-10-25T00:53:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/pole-sit-pike-intro/ 2022-10-25T01:03:42+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/pole-sit-pike/ 2022-10-25T01:04:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/side-bullet-sit-intro/ 2022-10-25T01:05:17+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/side-bullet-sit-from-standing/ 2022-10-25T01:05:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/frog-floor-intro/ 2022-10-25T01:06:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/frog-floor/ 2022-10-25T01:07:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/section-2-recap-7/ 2022-10-25T01:07:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/section-3-intro-6/ 2022-10-25T01:08:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/combo-7-intro/ 2022-10-25T01:10:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/combo-7/ 2022-10-25T01:11:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/combo-7-angles/ 2022-10-25T01:11:49+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/combo-7-transitions/ 2022-10-25T01:12:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/combine-all-combos-together/ 2022-10-25T01:13:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/lesson-7-recap/ 2022-10-25T01:13:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/self-care/ 2022-10-25T02:24:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/rafas-training-tips/ 2022-10-25T02:24:43+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/warmup-intro-6/ 2022-10-25T02:26:20+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/warmup-routine-1/ 2022-10-25T02:27:25+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/mountain-climbers-intro/ 2022-10-25T02:28:12+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/mountain-climbers/ 2022-10-25T02:28:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/rollover-crunches-intro/ 2022-10-25T02:29:20+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/rollover-crunches/ 2022-10-25T02:30:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/leg-kicks-intro/ 2022-10-25T02:30:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/leg-kicks/ 2022-10-25T02:31:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/pole-hold-hip-tucks-into/ 2022-10-25T02:33:16+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/pole-hold-hip-tucks/ 2022-10-25T02:33:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/forearm-press-pencil-lifts-intro/ 2022-10-25T02:34:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/forearm-press-pencil-lifts/ 2022-10-25T02:35:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/repeat-intro-2/ 2022-10-25T02:36:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/pole-sit-pike-2/ 2022-10-25T02:37:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/fallen-knee-hook-spin-intro/ 2022-10-25T02:56:43+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/fallen-knee-hook-spin/ 2022-10-25T02:57:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/horizontal-flag-intro/ 2022-10-25T02:58:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/horizontal-flag/ 2022-10-25T02:58:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/shoulder-rest-split-intro/ 2022-10-25T02:59:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/shoulder-rest-split/ 2022-10-25T03:00:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/floor-half-moon-intro/ 2022-10-25T03:00:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/sideways-standing-position-intro/ 2022-10-25T03:05:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/sideways-standing-position/ 2022-10-25T03:06:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/tilted-sit-with-leg-hook/ 2022-10-25T03:07:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/bullet-sit-intro/ 2022-10-25T03:07:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/bullet-sit-from-standing/ 2022-10-25T03:08:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/competition-climb-intro/ 2022-10-25T03:09:10+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/competition-climb-2/ 2022-10-25T03:10:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/criss-cross-sit-intro/ 2022-10-25T03:10:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/criss-cross-sit/ 2022-10-25T03:11:50+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/horizontal-scissors-intro/ 2022-10-25T03:12:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/horizontal-scissors/ 2022-10-25T03:13:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/combo-8/ 2022-10-25T03:20:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/combo-8-angles/ 2022-10-25T03:20:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/combo-8-transitions/ 2022-10-25T03:26:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/lesson-8-recap/ 2022-10-25T03:27:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-2/tutorial/pole-plank-on-straight-arms/ 2022-10-28T18:23:17+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/katies-warm-up/ 2022-10-28T18:47:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/standing-arch-intro-2/ 2022-10-28T19:14:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/standing-arch/ 2022-10-28T19:14:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/warmup-intro-7/ 2022-10-28T19:22:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/rafa-sit-intro/ 2022-10-28T19:46:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/rafa-sit-from-standing/ 2022-10-28T19:47:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pole-sit-leg-lift/ 2022-10-28T19:49:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-3/tutorial/pole-sit-intro-4/ 2022-10-28T19:52:04+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/grounded-shoulder-mount-to-straddle/ 2022-10-28T20:10:06+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/pin-up-sit-to-v-sit/ 2022-11-07T05:56:53+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/pitch-sit-to-layout-variation/ 2022-11-07T05:57:21+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/rodeo-star-sequence/ 2022-11-07T05:58:01+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/round-house-mount/ 2022-11-07T05:58:32+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/round-house-mount-sequence/ 2022-11-07T05:59:42+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/seated-swirl-sequence/ 2022-11-07T06:00:00+00:00 https://123poling.com/courses/learning-to-let-go/tutorial/cyclone-sequence/ 2022-11-07T06:00:22+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/arch/ 2022-11-10T21:41:13+00:00 https://123poling.com/courses/red-light-special-challenge/tutorial/tips-on-sensuality/ 2022-11-10T21:46:46+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-2-eat-my-cookie-santa/ 2022-11-21T18:14:28+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-3-mistletoe-that-booty-though/ 2022-11-21T18:14:46+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-4-open-my-gift-box/ 2022-11-21T18:15:12+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-5-stocking-stuffer/ 2022-11-21T18:15:29+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-6-jingle-those-bells/ 2022-11-21T18:15:53+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-7-make-santa-ho-ho-hoy/ 2022-11-21T18:16:17+00:00 https://123poling.com/courses/naughty-heel-clack-challenge/tutorial/heel-clack-tips/ 2022-11-21T20:13:01+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/straddle-fold-warmup/ 2023-07-02T14:41:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/warmup-intro/ 2023-07-02T14:43:46+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/side-to-side-push-ups-intro/ 2023-07-02T14:44:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/standing-leg-lifts-intro/ 2023-07-02T14:46:09+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/toe-touches-intro/ 2023-07-02T14:47:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/vocabulary-intro-2/ 2023-07-09T07:31:30+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/front-hook-lock-position/ 2023-07-09T07:31:51+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/warm-up-routine/ 2023-07-09T07:32:21+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/combo-9/ 2023-07-09T13:37:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/pull-up-to-stand-2-intro/ 2023-07-09T13:44:03+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/extended-hair-drop-bow-intro/ 2023-07-09T15:07:46+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/aerial-bicep-grip-hold-intro/ 2023-07-09T15:08:38+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/forearm-press-legs-bent-intro/ 2023-07-09T15:10:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/repeat-spins/ 2023-07-09T15:11:38+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/aerial-practice/ 2023-07-09T15:11:49+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/inside-leg-hook-spin-intro-2/ 2023-07-09T15:11:59+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/extended-carousel-spin-intro/ 2023-07-09T15:12:20+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/front-hook-lock-intro/ 2023-07-09T15:13:09+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/sideways-climb-intro/ 2023-07-09T15:13:32+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/bullet-sit-with-knee-hook-intro/ 2023-07-09T15:13:40+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/side-v-open-intro/ 2023-07-09T15:14:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/combo-9-intro/ 2023-07-09T15:14:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/combo-9-angles/ 2023-07-09T15:14:50+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/combo-9-transitions/ 2023-07-09T15:16:09+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/diamond-wrist-stretch-2/ 2023-07-11T05:20:11+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/side-to-side-push-up/ 2023-07-11T05:20:41+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/toe-touches-2/ 2023-07-11T05:22:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/standing-leg-lifts/ 2023-07-11T05:23:42+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/aerial-bicep-grip-hold/ 2023-07-11T05:25:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/forearm-press-legs-bent/ 2023-07-11T05:26:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/extended-carousel-spin/ 2023-07-11T05:56:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/inside-leg-hook-spin-2/ 2023-07-11T05:57:39+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/extended-hair-drop-bow-2/ 2023-07-11T05:58:24+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/pull-up-to-stand-2/ 2023-07-11T05:58:36+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/front-hook-lock-entry-from-regular-climb/ 2023-07-11T05:59:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/sideways-climb/ 2023-07-11T06:01:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/side-v-open-from-the-floor/ 2023-07-11T06:02:45+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/aerial-bullet-sit/ 2023-07-12T05:41:09+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/aerial-horizontal-scissors/ 2023-07-12T06:39:05+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/violetta-warmup/ 2023-09-02T09:50:04+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/spider-mountain-climbers-intro/ 2023-09-02T12:18:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/oblique-twist-into/ 2023-09-02T12:18:56+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/oblique-twist/ 2023-09-02T12:21:13+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/repeat-2/ 2023-09-02T13:45:27+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/diamond-dash-sequence/ 2023-09-03T07:04:42+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/transitions-intro-3/ 2023-09-03T07:36:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/front-hook-lock-from-sideways-climb-intro/ 2023-09-03T07:39:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/shooting-star-into/ 2023-09-03T08:37:55+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/wheel-of-fortune-combo/ 2023-09-03T16:51:34+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/spins-intro/ 2023-09-03T17:11:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/spinning-ascent-intro/ 2023-09-05T13:37:53+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/spinning-ascent/ 2023-09-05T13:38:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/combo-10/ 2023-09-05T17:47:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/bicep-grip-hold-from-sideways-climb-intro/ 2023-09-06T10:45:14+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/diamond-rolls-sequence/ 2023-09-06T11:21:08+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/shooting-star/ 2023-09-06T11:51:02+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/combo-10-transitions/ 2023-09-06T17:59:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/contralateral-plank-intro/ 2023-09-07T18:15:48+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/combo-10-intro/ 2023-09-08T17:36:06+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/combo-10-angles/ 2023-09-08T17:37:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/closing/ 2023-09-08T17:39:07+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/bicep-grip-hold-from-sideways-climb/ 2023-09-08T18:04:31+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/wrist-rockers/ 2023-09-08T18:22:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/katie-shoulder-warmup/ 2023-09-08T18:24:37+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/spider-mountain-climbers/ 2023-09-08T18:25:26+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/leg-extensions-with-a-tennis-ball-intro/ 2023-09-08T18:26:52+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/leg-extensions-with-a-tennis-ball/ 2023-09-08T18:28:22+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/reversed-split-grip-chair-spin/ 2023-09-08T18:44:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/chair-spin-with-split-grip/ 2023-09-08T18:47:46+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/front-hook-lock-from-sideways-climb/ 2023-09-08T18:54:28+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-7/tutorial/section-2-intro/ 2023-09-25T08:02:11+00:00 https://123poling.com/courses/twerktastic-course/tutorial/wiggle-whine/ 2023-09-26T08:55:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/bullet-sit-with-knee-hook/ 2023-09-26T08:58:33+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-4/tutorial/pole-hold-pull-up-grip-baby-hold/ 2023-09-29T01:30:40+00:00 https://123poling.com/courses/next-level-liquid-challenge/tutorial/day-5-pike-swivel/ 2023-10-10T12:28:23+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/continue-training/ 2023-10-10T17:25:50+00:00 https://123poling.com/courses/spatchcock-stretching/tutorial/froggy-beats/ 2023-11-18T20:16:20+00:00 https://123poling.com/courses/spatchcock-stretching/tutorial/rainbow/ 2023-11-18T20:23:42+00:00 https://123poling.com/courses/spatchcock-stretching/tutorial/side-lunges/ 2023-11-18T20:24:33+00:00 https://123poling.com/courses/spatchcock-stretching/tutorial/ballet-warmup/ 2023-11-19T07:05:57+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-1/tutorial/firefighter-spin/ 2023-11-20T20:32:05+00:00 https://123poling.com/courses/twerktastic-course/tutorial/indicator/ 2023-11-22T10:07:05+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-8/tutorial/floor-half-moon/ 2023-11-28T16:21:33+00:00 https://123poling.com/courses/sample-course/tutorial/how-to-wear-heels/ 2023-12-02T12:39:31+00:00 https://123poling.com/courses/sample-course/tutorial/youtube-lesson/ 2023-12-02T16:18:16+00:00 https://123poling.com/courses/sample-course/tutorial/lesson-1/ 2023-12-02T18:46:06+00:00 https://123poling.com/courses/sample-course/tutorial/lesson-2/ 2023-12-07T16:26:34+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-12-pt1-tic-tok-legs/ 2023-12-14T07:56:06+00:00 https://123poling.com/courses/liquid-motion-1-0/tutorial/twisting-ascent/ 2023-12-15T16:39:01+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/singe-leg-flare/ 2023-12-15T16:41:29+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/combo-6/ 2023-12-15T18:44:41+00:00 https://123poling.com/courses/contempoleary-fluidity-bundle/tutorial/sequence-4/ 2023-12-15T19:49:18+00:00 https://123poling.com/courses/contempoleary-fluidity-bundle/tutorial/sequence-3/ 2023-12-15T20:15:00+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/disclamer/ 2023-12-27T09:42:26+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/wavy-legs-tips/ 2023-12-27T09:42:59+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/heel-clack-tips-2/ 2023-12-27T09:43:34+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-1-slip-inside-part-1/ 2023-12-27T09:44:19+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-2-push-back-to-hip-wave/ 2023-12-27T09:45:27+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-3-fan-kick/ 2023-12-27T09:46:00+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-4-slip-inside-part-2/ 2023-12-27T09:46:32+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-5-man-eater/ 2023-12-27T09:47:14+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-6-gun-shot-clack/ 2023-12-27T09:47:52+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-7-transition-to-stag/ 2023-12-27T09:48:32+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-8-slip-inside-part-3/ 2023-12-27T09:49:10+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-9-wavy-legs-press-up/ 2023-12-27T09:49:54+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-10-knees-toes-clack/ 2023-12-27T09:50:33+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-11-slip-inside-part-4/ 2023-12-27T09:51:05+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-12-pt-2-clockwork-swivel/ 2023-12-27T09:51:38+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-13-slip-inside-part-5/ 2023-12-27T09:52:36+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-14-shoulder-stand-leg-variations/ 2023-12-27T09:53:29+00:00 https://123poling.com/courses/slip-inside-santas-naughty-list-floorwork-challenge/tutorial/day-15-full-sequence-cues/ 2023-12-27T09:54:07+00:00 https://123poling.com/courses/sample-course/tutorial/draft-lesson/ 2024-01-08T12:43:01+00:00 https://123poling.com/courses/twerktastic-course/tutorial/how-to-use/ 2024-01-08T12:56:48+00:00 https://123poling.com/courses/not-so-basic-pole-sit/tutorial/day-1-jump-sit/ 2024-01-28T11:22:28+00:00 https://123poling.com/courses/not-so-basic-pole-sit/tutorial/day-2-swan-sit-drop/ 2024-01-28T11:23:45+00:00 https://123poling.com/courses/not-so-basic-pole-sit/tutorial/day-3-genie-sit-to-genie-sit/ 2024-01-28T11:24:30+00:00 https://123poling.com/courses/not-so-basic-pole-sit/tutorial/day-4-oak-root/ 2024-01-28T11:25:26+00:00 https://123poling.com/courses/not-so-basic-pole-sit/tutorial/day-5-upright-triangle-knot/ 2024-01-28T11:26:15+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/morning-glory-combo/ 2024-02-01T08:45:13+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-1-touch-me-tease-me-sequence-part-1/ 2024-02-04T12:11:52+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-3-touch-me-tease-me-sequence-part-3/ 2024-02-05T13:40:58+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-6-shoulder-stand-straddle/ 2024-02-07T06:21:25+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-7-velvet-revival-sequence-part-2/ 2024-02-09T05:32:00+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-5-saucy-sequence-part-2/ 2024-02-09T11:07:52+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-4-saucy-sequence-part-1/ 2024-02-09T11:09:46+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-2-touch-me-tease-me-sequence-part-2/ 2024-02-09T11:43:32+00:00 https://123poling.com/courses/amour-chair-challenge/tutorial/day-8-amour-routine/ 2024-02-09T13:16:35+00:00 https://123poling.com/courses/not-so-basic-pole-sit/tutorial/whats-next/ 2024-02-10T14:12:45+00:00 https://123poling.com/courses/pole-creativity/tutorial/double-attitude-jump/ 2024-03-22T11:31:43+00:00 https://123poling.com/courses/pole-creativity/tutorial/phoenix-warmup-flow/ 2024-03-22T12:15:36+00:00 https://123poling.com/courses/pole-creativity/tutorial/pirouette-to-climb/ 2024-03-22T15:31:43+00:00 https://123poling.com/courses/pole-creativity/tutorial/switch-leap/ 2024-03-22T15:36:15+00:00 https://123poling.com/courses/pole-creativity/tutorial/under-grab-leg-pass/ 2024-03-24T13:34:19+00:00 https://123poling.com/courses/pole-creativity/tutorial/fouette/ 2024-03-25T15:01:42+00:00 https://123poling.com/courses/pole-creativity/tutorial/knee-spin-leap/ 2024-03-25T15:42:56+00:00 https://123poling.com/courses/pole-creativity/tutorial/back-spin-step-out/ 2024-03-31T14:36:08+00:00 https://123poling.com/courses/pole-creativity/tutorial/twisted-neck-hold/ 2024-03-31T14:37:36+00:00 https://123poling.com/courses/pole-creativity/tutorial/elbow-spin-out-forwards/ 2024-03-31T14:41:12+00:00 https://123poling.com/courses/pole-creativity/tutorial/elbow-spin-out-backwards/ 2024-03-31T14:47:11+00:00 https://123poling.com/courses/pole-creativity/tutorial/double-attitude-leap/ 2024-03-31T14:49:40+00:00 https://123poling.com/courses/pole-creativity/tutorial/flare-spin-to-climb/ 2024-03-31T15:10:00+00:00 https://123poling.com/courses/beginner-fundamentals-course-lesson-9/tutorial/section-2-notes/ 2024-04-07T15:09:43+00:00 https://123poling.com/courses/beginner-intermediate/tutorial/certificate-on-successful-completion-of-the-course/ 2024-04-08T10:42:19+00:00 https://123poling.com/wp-content/uploads/2024/03/IMG_3833.jpg https://123poling.com/courses/beginner-fundamentals-course-lesson-10/tutorial/correct-engagement/ 2024-04-11T05:20:28+00:00 https://123poling.com/courses/x-mas-chair-challenge/tutorial/day-1-get-on-the-naughty-list/ 2024-04-11T06:05:07+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/basic-pirouette/ 2024-04-13T11:25:56+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-1-2/ 2024-04-13T11:34:11+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-2-2/ 2024-04-13T11:35:53+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-3-2/ 2024-04-13T11:37:59+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-4-2/ 2024-04-13T11:40:02+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-5-2/ 2024-04-13T11:41:59+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-6-2/ 2024-04-13T11:44:12+00:00 https://123poling.com/courses/twirly-poley-challenge/tutorial/day-7-2/ 2024-04-13T11:45:53+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/3-quarter-outside-arm-pirouette/ 2024-04-14T14:38:51+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/welcome-video-training-advices/ 2024-07-09T06:29:52+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/general-warm-up-2/ 2024-07-09T06:36:03+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/general-warm-up-longitudinal-split-back-2/ 2024-07-09T06:37:13+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/general-warm-up-middle-split-2/ 2024-07-09T06:38:17+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/greetings-from-anastasia/ 2024-07-09T06:44:55+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/walking-around-the-pole-2/ 2024-07-09T06:50:46+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/turnings-variations/ 2024-07-09T06:53:45+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/walking-without-the-pole/ 2024-07-09T06:54:36+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/walking-flying-combo/ 2024-07-09T06:59:03+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/head-swings/ 2024-07-09T07:01:07+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/waves-1/ 2024-07-09T07:02:38+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/waves-2/ 2024-07-09T07:03:44+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/spinning-1-2/ 2024-07-09T07:05:56+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/spinning-2-2/ 2024-07-09T07:06:46+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/parterre-lesson/ 2024-07-09T07:08:43+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/hip-rotation-variations/ 2024-07-09T07:11:27+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/hips-waves/ 2024-07-09T07:12:40+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/flying-combo-1/ 2024-07-09T07:14:15+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/spinning-from-chopper/ 2024-07-09T07:15:14+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/hot-waves/ 2024-07-09T07:16:11+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/flying-combo-2/ 2024-07-09T07:17:39+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-2-tutorial/ 2024-07-09T07:30:24+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-2-beginner-intermediate-level-demo/ 2024-07-09T07:31:02+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-1-beginner-level-demo/ 2024-07-09T07:33:32+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-3-tutorial/ 2024-07-09T07:35:54+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-3-beginner-intermediate-level-demo/ 2024-07-09T07:36:24+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-4-beginner-intermediate-level-demo/ 2024-07-09T07:38:07+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/choreography-4-tutorial/ 2024-07-09T07:39:42+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/reminder-training-advices/ 2024-07-09T07:43:00+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/performance-advices/ 2024-07-09T07:45:57+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/final-exam/ 2024-07-09T12:20:48+00:00 https://123poling.com/courses/exotic-pole-signature-course/tutorial/welcome-video-training-advices-2/ 2024-07-09T12:31:53+00:00 https://123poling.com/courses/exotic-pole-signature-course/tutorial/general-warm-up-3/ 2024-07-09T12:33:07+00:00 https://123poling.com/courses/exotic-beginner-intermediate/tutorial/constant-support-and-adjustments-from-anastasia-during-your-education-the-certificate-2/ 2024-07-09T13:02:49+00:00 https://123poling.com/wp-content/uploads/2024/04/Sokolova-course-certificate-with-support.webp https://123poling.com/courses/exotic-beginner-intermediate/tutorial/certificate-on-successful-completion-of-the-course-2/ 2024-07-09T13:04:07+00:00 https://123poling.com/wp-content/uploads/2024/03/IMG_3833.jpg https://123poling.com/courses/beginner-intermediate/tutorial/constant-support-and-adjustments-from-anastasia-during-your-education-the-certificate/ 2024-07-09T13:08:54+00:00 https://123poling.com/wp-content/uploads/2024/04/Sokolova-course-certificate-with-support.webp https://123poling.com/courses/exotic-pole-signature-course/tutorial/general-warm-up-longitudinal-split-back-3/ 2024-07-10T05:04:17+00:00 https://123poling.com/courses/exotic-pole-signature-course/tutorial/general-warm-up-middle-split-3/ 2024-07-10T05:08:39+00:00 https://123poling.com/courses/exotic-pole-signature-course/tutorial/performance-advices-2/ 2024-07-10T06:03:05+00:00 https://123poling.com/courses/exotic-pole-signature-course/tutorial/exam/ 2024-07-10T06:09:32+00:00 https://123poling.com/courses/exotic-pole-signature-course/tutorial/constant-support-and-adjustments-from-anastasia-during-your-education-the-certificate-3/ 2024-07-10T06:11:12+00:00 https://123poling.com/wp-content/uploads/2024/04/Sokolova-course-certificate-with-support.webp https://123poling.com/courses/exotic-pole-signature-course/tutorial/certificate-on-successful-completion-of-the-course-3/ 2024-07-10T06:12:02+00:00 https://123poling.com/wp-content/uploads/2024/03/IMG_3833.jpg https://123poling.com/courses/beginner-fundamentals-course-lesson-6/tutorial/pole-climb/ 2024-07-11T18:21:58+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/flexed-foot-walk/ 2024-07-16T10:42:22+00:00 https://123poling.com/courses/liquid-motion-2-0/tutorial/open-back-bend-slide-to-lateral-shoulder-roll-around-the-base-of-the-pole/ 2024-07-16T10:47:47+00:00 https://123poling.com/courses/intermediate-classic/tutorial/training-advices/ 2024-07-23T18:03:13+00:00 https://123poling.com/courses/intermediate-classic/tutorial/general-warm-up-4/ 2024-07-23T18:04:21+00:00 https://123poling.com/courses/intermediate-classic/tutorial/general-warm-up-longitudinal-split-back-4/ 2024-07-23T18:05:12+00:00 https://123poling.com/courses/intermediate-classic/tutorial/general-warm-up-middle-split-4/ 2024-07-23T18:06:04+00:00 https://123poling.com/courses/intermediate-classic/tutorial/flying-around-the-pole/ 2024-07-23T18:07:30+00:00 https://123poling.com/courses/intermediate-classic/tutorial/flying-around-the-pole-spinning/ 2024-07-23T18:08:31+00:00 https://123poling.com/courses/intermediate-classic/tutorial/flying-secret/ 2024-07-23T18:09:32+00:00 https://123poling.com/courses/intermediate-classic/tutorial/side-climbing/ 2024-07-23T18:10:21+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split1-vertical/ 2024-07-23T18:11:26+00:00 https://123poling.com/courses/intermediate-classic/tutorial/basic-holds/ 2024-07-23T18:12:18+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-pieter-pan/ 2024-07-23T18:13:18+00:00 https://123poling.com/courses/intermediate-classic/tutorial/spinning1-with-pushing/ 2024-07-23T18:15:05+00:00 https://123poling.com/courses/intermediate-classic/tutorial/elbow-grip-head-up/ 2024-07-23T18:15:48+00:00 https://123poling.com/courses/intermediate-classic/tutorial/elbow-grip-head-down/ 2024-07-23T18:16:32+00:00 https://123poling.com/courses/intermediate-classic/tutorial/arm-grip/ 2024-07-23T18:17:12+00:00 https://123poling.com/courses/intermediate-classic/tutorial/kitty-wave-on-the-pole/ 2024-07-23T18:17:58+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split-2-vertical/ 2024-07-23T18:18:47+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split3horizontal/ 2024-07-23T18:19:38+00:00 https://123poling.com/courses/intermediate-classic/tutorial/climbing-up-from-the-spinning/ 2024-07-23T18:21:27+00:00 https://123poling.com/courses/intermediate-classic/tutorial/jump-upspinning/ 2024-07-23T18:22:29+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-budda/ 2024-07-23T18:23:07+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split-4-middle-elbow-grip/ 2024-07-23T18:23:58+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split-5middle/ 2024-07-23T18:24:42+00:00 https://123poling.com/courses/intermediate-classic/tutorial/spinning2-leg-on-the-pole/ 2024-07-23T18:25:27+00:00 https://123poling.com/courses/intermediate-classic/tutorial/drop-bomb/ 2024-07-23T18:26:06+00:00 https://123poling.com/courses/intermediate-classic/tutorial/mini-drop-coup/ 2024-07-23T18:27:18+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-butterfly/ 2024-07-23T18:29:25+00:00 https://123poling.com/courses/intermediate-classic/tutorial/flag-from-the-floor/ 2024-07-23T18:30:02+00:00 https://123poling.com/courses/intermediate-classic/tutorial/flag-up-on-the-pole/ 2024-07-23T18:30:46+00:00 https://123poling.com/courses/intermediate-classic/tutorial/somersault-through-the-pole/ 2024-07-23T18:31:40+00:00 https://123poling.com/courses/intermediate-classic/tutorial/spinning3-milena/ 2024-07-23T18:32:34+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-basket/ 2024-07-23T18:33:16+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-stand-on-the-knees/ 2024-07-23T18:34:16+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split-6horizontal/ 2024-07-23T18:35:02+00:00 https://123poling.com/courses/intermediate-classic/tutorial/handstand-back-on-the-pole/ 2024-07-23T18:36:12+00:00 https://123poling.com/courses/intermediate-classic/tutorial/bridge-1-leg-up/ 2024-07-23T18:36:58+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-ring-from-the-floor/ 2024-07-23T18:37:39+00:00 https://123poling.com/courses/intermediate-classic/tutorial/one-arm-stand/ 2024-07-23T18:38:22+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split-7-from-spider/ 2024-07-23T18:39:37+00:00 https://123poling.com/courses/intermediate-classic/tutorial/exercise-pushing-from-the-pole/ 2024-07-23T18:41:46+00:00 https://123poling.com/courses/intermediate-classic/tutorial/elbow-grip-head-up-variations/ 2024-07-23T18:42:24+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-hanging-under-the-knee-pulling-the-leg-1/ 2024-07-23T18:43:01+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-hanging-under-the-knee-pulling-the-leg-2/ 2024-07-23T18:43:44+00:00 https://123poling.com/courses/intermediate-classic/tutorial/elbow-grip-back-to-the-pole/ 2024-07-23T18:44:22+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-bird-hand-leg-same-side-capesio/ 2024-07-23T18:45:12+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-astrologer/ 2024-07-23T18:46:15+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-open-book-closed-book-bomb-split-8/ 2024-07-23T18:47:09+00:00 https://123poling.com/courses/intermediate-classic/tutorial/drop-with-turning-180/ 2024-07-23T18:48:32+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-chinese-flag/ 2024-07-23T18:50:21+00:00 https://123poling.com/courses/intermediate-classic/tutorial/pole-jumplegs-up/ 2024-07-23T18:51:19+00:00 https://123poling.com/courses/intermediate-classic/tutorial/spinning-5-2/ 2024-07-23T18:51:58+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split9-elbow-grip/ 2024-07-23T18:52:56+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-flying-monkey-with-pulling-up-split-10/ 2024-07-23T18:53:45+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-parallel-arc-split-11/ 2024-07-23T18:54:59+00:00 https://123poling.com/courses/intermediate-classic/tutorial/hanging-on-a-pole-variations/ 2024-07-23T18:55:39+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-origami/ 2024-07-23T18:56:14+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-falling-star-loop/ 2024-07-23T18:56:56+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-blob/ 2024-07-23T18:57:35+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-armpit-hanging-crease/ 2024-07-23T18:59:32+00:00 https://123poling.com/courses/intermediate-classic/tutorial/spinning-6-2/ 2024-07-23T19:00:29+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-kebab-tulip/ 2024-07-23T19:01:12+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-janeiro/ 2024-07-23T19:02:08+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split12-head-down/ 2024-07-23T19:02:47+00:00 https://123poling.com/courses/intermediate-classic/tutorial/tricks-bird-hand-leg-different-sides-crossbow/ 2024-07-23T19:04:01+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-allegro/ 2024-07-23T19:04:44+00:00 https://123poling.com/courses/intermediate-classic/tutorial/split-13-variations/ 2024-07-23T19:05:34+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-bow-and-arrows/ 2024-07-23T19:06:12+00:00 https://123poling.com/courses/intermediate-classic/tutorial/trick-dove/ 2024-07-23T19:06:55+00:00 https://123poling.com/courses/intermediate-classic/tutorial/hanging-head-down-variations/ 2024-07-23T19:07:41+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-1-3/ 2024-07-23T19:08:39+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-2-3/ 2024-07-23T19:09:20+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-3-3/ 2024-07-23T19:09:59+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-4-3/ 2024-07-23T19:10:48+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-5-3/ 2024-07-23T19:11:35+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-6-3/ 2024-07-23T19:12:13+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-7-3/ 2024-07-23T19:12:56+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-8-2/ 2024-07-23T19:13:43+00:00 https://123poling.com/courses/intermediate-classic/tutorial/combo-9-2/ 2024-07-23T19:14:29+00:00