Frequently Asked Questions
Everything you need to know about my Books, The App & Training Programs!
THE POLE PT APP
Join the nerdiest training club around & access all my 6-week programs PLUS loads of pole-specific cross training workouts!
The app includes a variety of home, pole and gym-based workouts. Some require no equipment at all, or just a resistance band. Others use just a pole, and many others use dumbbells. Some of the more advanced gym-based workouts use barbells, kettlebells and other gym equipment.
Click here to see the equipment for each of my 6-week pre-set training programs, which are all available in the app.
POLE BOOKS
I have two pole dance books: Strength and Conditioning for Pole  and Pole Anatomy (Volume 1)
- UK - 2-3 working days
- USA/Canada: 8-10 working days
- Europe: 5-10 working days
- Rest of the world: 10-15 working days
- Germany - polesportshop.de
- Australia - X-POLE Australia
- USA - Heuxxx Apparel
TRAINING WORKBOOKS
My 6-week ‘preset’ training programs for pole dancers are available to download and start today!
No, the workbooks and the Pole PT app are sold seperately.
All the training programs are available in the app (plus many more individual workouts and benefits), for a monthly subscription. Click here to find out more.
I’ve been running these ‘preset’ programs since 2016 in the Pole PT app. I converted the programs into downloadable workbooks so I could offer a cheaper way for people to access the content of my programs without the support and accountability features of the app.
The workbooks contain everything from the app versions – all the exercise programming, videos, progress tests etc – but the workbooks are provided completely independently of the app. You download them and can work through them completely in your own time. There is no monthly subscription and you can keep the pdf training workbooks forever.
With the Pole PT app, you get access to all the training programs with the benefit of scheduled workouts, tracking, help and support! It's a monthly subscription that you can cancel at any time, but once you cancel your subscription, you will no longer have access to the programs.
- No Kick Invert, Shoulder Mount, and Handstand Deadlift: 3 x 45-60 min workouts a week.
- Ayesha Foundations: 3 x 60 minute workouts a week, plus one optional 20 min overhead mobility workout.
- Core Foundations: 3 x 15-20 min workouts each week.
- Strength and Stretch for Splits: 4 x 30 min workouts each week.
- Master your Middles: 4 x 25-30min workouts a week.
- Pole Proof Shoulders: 4 x 20-30 min workouts each week.
- Bench or chair
- Nice to have (but alternatives will be given): Stability ball, A resistance band for one of your tests
- Yoga blocks
- Resistance band
- Dumbbells / weights
- Towel
- Bench / chair
- Slidey floor / sliders
- Mobility peanut or foam roller
- Nice to have (but alternatives will be given): Stability ball
- Yoga blocks
- Resistance band
- Dumbbells / weights
- Towel
- Bench / chair
- Slidey floor / sliders
- Mobility peanut or foam roller
- Pole
- Crash mat
- Resistance band
- Dumbbells / weights
- Nice to have (but alternatives will be given): Stability ball, Pull up bar, Suspension trainer
- Pole
- Stability ball
- Resistance band
- Dumbbells / weights
- Nice to have (but alternatives will be given): Pull up bar, Bench, Suspension trainer, Yoga blocks
- Pole
- Bench or chair
- Resistance band
- Dumbbells / weights
- Stability ball
- Strap (a dressing gown belt makes a good substitute)
- Mobility ball (or tennis ball/rubber dog ball)
- Nice to have (but alternatives will be given): Pull up bar, Suspension trainer, Yoga blocks
- Pole
- Crash mat
- Dumbbells / weights
- Resistance band
- Stability ball
- Bench / chair
- Foam roller
- Nice to have (but alternatives will be given): Suspension trainer
- Foam roller
- Yoga blocks
- Resistance band
- Mini band (or tie a longer band in a loop!)
- Dumbbells / weights
- Mobility ball / rubber or tennis ball
- Broom handle / stick
- Bench / chair
If you are super goal-oriented and really, really wanna nail your invert without momentum then you’ll love my invert program.
If you want to focus more generally on core strength or upper body strength and mobility, my Pole Proof Shoulders or Core Foundations programs are both really great foundational pre-hab focused courses that will set you up for success, whatever level of pole you are at. The workouts on these programs (particularly the core program) are shorter and all based 'off the pole', so if you are not used to a high volume of training and you don’t have access to a pole at home, this is a great place to start!
My Strength and Stretch for splits program is also suitable for beginners and, again, does not require a pole at home! If you want to focus more on lower body strength and flexibility then this is the course for you!
The same principles apply whether you are doing the invert from the floor or in the air, so, yes, the program will help you to get your aerial invert - however, all the exercises in the program are ground-based and work on fundamentals and basics!
I'm working on a separate program for handsprings which will follow on from the Ayesha Foundations program, building in more dynamic work and the more specific skill aspect of the handspring movement. It will be a direct follow-on from the Ayesha Foundations program, so you can think of Ayesha Foundations as Level 1 and the Handspring program will follow on as Level 2 in your journey to handspring!
If your Ayesha from an inverted D is already super solid on both sides and in all 3 major grips, it could be that the Level 2 program will suit you better. I'm working on that program as we speak!
This is particularly important with indepenent training programs like these workbooks because I cannot be there to monitor your form and technique and the exercises are not personalised to you.
Subject to that, my Core Foundations, No Kick Invert, Pole Proof Shoulders, Strength and Stretch for Splits and Middle Splits programs are all suitable for all levels with no pre-requisites. All exercises are ground based and you will work to your own level.
My Handstand Deadlift programme is a little more advanced and I would recommend that you have at least 170 degrees of overhead shoulder flexion mobility before starting this one. You will also get the most out of this program if you are already comfortable kicking up into your pole and/or wall handstand.
Before starting my Shoulder Mount programme, I would recommend you already have your No Kick Invert comfortably nailed and are familiar with the technique and grip for shoulder mounts. If you can’t deadlift your invert without kicking, try my No Kick Invert program first!
For my Ayesha program, you'll need to have at least 170 degrees of overhead shoulder flexion and be comfortable with your Caterpillar, Butterfly, Extended Butterfly and Inverted D.
What I will promise you is that by the end of the program, as long as you stay consistent with your training, you will definitely be closer and feeling stronger in your splits – you will have set up a really strong foundation to get there and you will have a full toolbox of exercises and all the knowledge you need to go forth into the world and conquer your splits!