Whether you compete professionally or are just starting out in pole, this program is for you if you want to take a proactive approach to the health and stability of your shoulders!

Whether you’re looking to create a strong foundation as a beginner, or to plug holes in your core strength as a more advanced pole dancer – the manageable and *super* effective workouts in this program are suitable for all levels!

Suitable for all levels – if you’re looking for a crosstraining routine designed for pole dancers, and you don’t have gym access, this is the place to start!

Works well as a foundation before progressing to the Gym 4 Pole programs!

Suitable for all levels, this is a more comprehensive 3-day a week version of my Band Only Foundation Phase. Perfect as a progression from the 2-day a week program, or start here if you can already dedicate 3 days a week to your crosstraining but you don’t have gym access!

Works well as a foundation before progressing to the Gym 4 Pole programs!

Suitable for all levels – if you’re looking for a crosstraining routine designed for pole dancers, this is the place to start!

Works well as a progression from my Band Only programs!

Suitable for all levels, this is a more comprehensive 3-day a week version of my Foundation Phase. Perfect as a progression from the 2-day a week program, or start here if you can already dedicate 3 days a week to your crosstraining!

Suitable for pole dancers who:

This is a more comprehensive ‘3-day a week’ version of my Strength Phase.  Suitable for pole dancers who:

Suitable for pole dancers who:

This is a more comprehensive ‘3-day a week’ version of my Strength & Power Phase. Suitable for pole dancers who:

There are no pre-requisites for my No Kick Invert program – it’s suitable for beginners and beyond!

If you’ve already got your invert and want to start working safely and progressively towards your shoulder mount, let’s do this thing!

(If you don’t have your invert yet, I recommend doing my No Kick Invert program first!)

To get the most out of this program you’ll need:

✔️ To be confident in your caterpillar, butterfly, extended butterfly and inverted D in ‘true grip’

If not, you’ll still be able to do the strength and conditioning workouts, but you’ll have to skip the Ayesha skill workout until you’re ready for it!

✔️ Good overhead mobility (at least 170 degrees of shoulder flexion)

If you’re not sure, you can use this this simple test.

You’ll get the most out of this program if you:

✔️ Can confidently kick up into your pole handstand

✔️ Have at least 170 degrees of overhead shoulder flexion

If you’re not sure, you can use this simple test from the program to check. If you’re not there yet, I’d recommend working on your overhead shoulder mobility first! My Pole Proof Shoulder program might be a better option for you right now!

This program works really well as an introduction to some of the different ways to train flexibility – perfect if you’re just getting started with flex training, or returning to it after a break.

Also works well for those who don’t want to focus on a specific flexibility goal right now and just want a more general flexibility program that covers all the key bases!

You’ll be working into your own end range in this program, so it’s suitable for all levels

If you’re ready to safely achieve your front splits and unlock a whole new world of splitty pole tricks, this one’s for you, no matter your starting point!

You’ll be working into your own end range in this program, so it’s suitable for all levels!

If you’re ready to unlock a whole new world of spready pole tricks, this one’s for you – wherever you’re starting from!