Frequently Asked Questions

Strength and Conditioning for Pole is for all pole dancers – whether you are just taking your first tentative steps around the pole, or are performing or teaching at a professional level.

If you are a beginner, this book will help you start your pole journey off the right way with a step-by-step approach to your training that will stand you in the best possible stead for your future success as a pole dancer.

If you are an experienced pole dancer, the book will allow you to explore your strengths and weaknesses with pole-specific strength and flexibility tests. It will help you to pinpoint the areas that might be holding you in a pole plateu and help you to understand and refine your movements even more. It will also help you to create an advanced training structure so you can look after your pole body for the long term.

Pole instructors will enjoy geeking out on the anatomy of pole dance. The book will help you to better understand your students’ unique strengths and weaknesses and structure your studio’s syllabus in the safest, most optimal way for progression.

If you are just getting started in pole, this book will help you to get your pole journey off to the best possible start with a step-by-step approach to your training that will stand you in the best possible stead for your future success as a pole dancer.

You don’t have to be strong and flexible already to start pole – we are all working on it at different levels – but the book will help you to understand what levels of strength and flexibility will be needed for different moves and teach you how to work on those areas both on and off the pole.

You can find the price of the book and the ebook in your country: Paperback or Ebook.

If you purchase both together as a bundle, the ebook will be discounted by 40%. I have a currency convertor on my website, so you should see the price in the currency of the country you are in.

Shipping times are still extremely unpredictable due to Covid-19 disruption, but here are the usual timescales to give you a rough idea!

• UK/USA/Canada: 2-3 working days
• Europe: 5-10 working days
• Rest of the world: 10-15 working days

• Germany - poleshop.de
• France - bodyandmoves.eu
• Australia - X-POLE Australia
• USA - Heuxxx Apparel

Each programme uses different equipment which is listed below. If you don’t have a piece of equipment, or you do not have access to a gym - I am always happy to help you to find alternative exercises.

Strength and Stretch for Splits equipment list:

• Foam roller
• Yoga blocks
• Strap
• Resistance band
• A set of dumbbells (or something you can use for weights!)

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Yoga blocks
• Pole
• Foam Roller and mobility ball (a tennis ball or other rubber ball works fine!)
• Stability ball
• Optional: Pull up bar and TRX. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

• A foam roller
• 2 x mobility balls (tennis balls or rubber dog balls also work!)
• Wooden dowel (or the handle of a broom/mop!)
• Dumbbells (or something you can use as weights!)
• A resistance band
• A mini band (or, you can tie your resistance band in a loop!)
• Yoga blocks

Each programme uses different equipment which is listed below. If you don’t have a piece of gym equipment, or you do not have access to a gym - I am always happy to help you to find alternative exercises.

You will need a pole for my No Kick Invert, Shoulder Mount and Handstand Deadlift programmes!

Strength and Stretch for Splits equipment list:

• Foam roller
• Yoga blocks
• Strap
• Resistance band
• A set of dumbbells (or something you can use for weights!)

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Yoga blocks
• Pole
• Foam Roller and mobility ball (a tennis ball or other rubber ball works fine!)
• Stability ball
• Optional: Pull up bar and TRX. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

• A foam roller
• 2 x mobility balls (tennis balls or rubber dog balls also work!)
• Wooden dowel (or the handle of a broom/mop!)
• Dumbbells (or something you can use as weights!)
• A resistance band
• A mini band (or, you can tie your resistance band in a loop!)
• Yoga blocks

You will have access to the Pole PT app and all the support and accountability features that come with it for 6 months from the start of your programme. During that time, you can download pdfs of the workouts and any exercise videos you need if you want to keep them forever.

At the end of your programme, I'll email you a full pdf copy of all your workouts. And at the end of your 6 months app access, I'll send you a reminder and an option to extend your app access for another 6 months, if you want to keep using the support features of the app.

My No Kick Invert programme is designed to help you strengthen the exact muscle groups that need to be strong for your invert (plus muscle balancing!). It also helps you understand the movement pattern and condition the correct engagement for the invert without using momentum.

The same principles apply whether you are doing the invert from the floor or in the air, so, yes, the programme will help you to get your aerial invert - however, all the exercises in the programme are ground-based and work on fundamentals and basics!

The Ayesha Foundations programme focuses on the static Ayesha (from an invert) rather than the dynamic entry into it from a handspring. However, there is definitely some cross-over on the strength and conditioning side that will help you strengthen for your handspring - and a solid static Ayesha is really a must before training for your handspring!

I'm working on a separate programme for handsprings which will follow on from the Ayesha Foundations programme, 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 programme, so you can think of Ayesha Foundations as Level 1 and the Handspring programme 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 programme will suit you better. I'm working on that programme as we speak!

The No Kick Invert, Shoulder Mount, Handstand Deadlift and Strength and Stretch for Splits programmes all have 3 workouts a week. Those workouts take around 60 minutes each. The Strength and Stretch for Splits programme also has an optional ‘Hot for Splits’ cardio workout each week.

The Pole Proof Shoulder programme has 4 workouts each week, but these are shorter (around 20-30 minutes each).

No, the workouts are not in a follow-along format. The app is designed for personal training, not group exercise. In the app, each workout is programmed so you can swipe through the exercises in order as you work your way through the workout. Each exercise has an instructional video with audio cues and written instructions.

In the app, you can record yourself performing any of the exercises and then watch back your video to compare it to my demo video. I also get a notification for any videos you record, so I can have a look and check your technique, too. You’ll have a lot of support in the app if you need it – you can message me directly in there at any time!

The best programmes I have for beginners are my No Kick Invert programme or my Pole Proof Shoulders programme.

If you are super goal-oriented and really, really wanna nail your invert without momentum then you’ll love my invert programme.

If you want to focus more generally on upper body strength and mobility, my Pole Proof Shoulder programme is a really great foundational pre-hab focused course that will set you up for success, whatever level of pole you are at. The workouts on this programme 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 programme 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!

My Handstand Deadlift programme is a little more advanced and I would recommend that you are first comfortable with kicking up into your pole and/or wall handstand before starting this programme.

Similarly, the shoulder mount is not a beginner move, so before starting my Shoulder Mount programme, you should already be confident with your inverts and leg grips and familiar with the technique and grip for shoulder mounts. If you can’t deadlift your invert without kicking, try my no-kick invert programme first!

My online programmes are not for you if you are pregnant or have any existing injuries or pain. If that sounds like you, please go to a physio for an evaluation before starting any new training programme. This is particularly important with online training because I cannot be there to monitor your form and technique and my pre-set online programmes are not personalised to you.

Subject to that, my No Kick Invert, Pole Proof Shoulders and Strength and Stretch for Splits programmes 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 are first comfortable with kicking up into your pole and/or wall handstand before starting this programme.

Before starting my Shoulder Mount programme, I would recommend you already have your No Kick Invert comfortably nailed.

Time and patience is required to build lasting flexibility and forcing things too quickly can lead to injury. My Strength and Stretch for Split programme gives you all the tools you need to nail your front splits and can be repeated as many times as you need, with moves advanced or modified, depending how quickly you progress. You may well get ‘touch down’ by the end of the 6 weeks, but this really depends on your starting point.

What I will promise you is that by the end of the programme, as long as you stay consistent with your training, you will definitely be closer and feeling stronger in your splits – 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!