• training for shoulder mount



After 2 weeks of your training, I can now handspring – something I have been trying to learn for the last 3 years. Just thought you should know how amazing you are!!
Lesley (online client)
Can’t thank you enough. Your program is exactly what I was looking for! Can’t wait to join your Facebook group.
Melanie (online client)
I tried your handstand gym session on Sunday, and I am feeling it today!! This is just what I need to get myself training again. I love being able to film myself, keep notes etc and this has really motivated me to get my butt in gear.
Les (online client)
Just started this week and am really enjoying it! The app is super clear and easy to follow – I like the way it repeats so I can listen to your instructions whilst I am doing my reps. It is good to have the written and visual guidance and different levels to make things easier or more difficult! Fab!
Anni (online client)
I’ve been working with Neo since October. She is a great accountability partner, even from across the pond! She’s helped me be more conscious of what I’m eating and how I’m moving. Life changing!! Highly recommended!!
Kate (online client)
Neo has been the best and keeps me super accountable. Run don’t walk to contact her.
Krystle (online client)
Third week of training with Neo…. Just did a clean set of six nice chin ups, after being stuck at four for months. Sometimes the best results are when we least expect them!! THANK YOU NEO!
Marzia (online client)
I DID IT!!!!!! Week 8 of the shoulder mount course and I did my first proper shoulder mount today! Omg this course really works!! Thank you so much Neola. Without this course and the advice I would never have mastered this move in 8 short weeks. Absolutely incredible.
Amy (online client)

Ready to build strength for your shoulder mount?

My progressive 8-week programme contains everything you need to master this advanced pole move, focusing on building strength in all the target muscle groups that need to be super strong to lift into your shoulder mount without momentum.

Programme includes:

  • A new on-the-pole workout every week
  • A new gym workout every week
  • A new home workout every week (shoulder mount training you can do with no equipment at home)
  • Progress tracking
  • Access to my private, client-only Facebook support group
  • All provided direct to your computer, tablet or mobile phone through the Pole PT app

Take a look at this video to find out more:

What you need to know

This is a strength and conditioning programme – not a trick tutorial! This is not a beginner move – before starting this programme, you must already be very confident with your inverts and leg grips and you will also need to be familiar with the technique and grip for shoulder mounts (we use cup grip in this programme) and comfortable with the caterpillar position. If you can’t deadlift your invert, then try my no-kick invert programme first!

Please note: My 8-week strength programmes are NOT personalised. If you’d like me to create a fully customised programme, check out my online personal training page.

And please remember: it takes some polers years to master these tricks! This 8-week programme will give you all the tools you need to nail them faster and can be repeated as many times as you need, with moves advanced or modified, depending how quickly you progress. You will have access to your programme in the app for 3 months. At any time during that 3 month period, you can log into your account online and download PDFs of the workouts so you can keep them forever.


You’ll need the following equipment to do this programme (if you don’t have something on this list, please let me know and I will provide an alternative exercise for you!):

  • For your gym workout, you’ll need some kind of CV machine for your warm up – ideally a rowing machine or crosstrainer (elliptical). Both these machines provide a full body workout, but any other CV machine will do (like a treadmill, bike or stepper). If you don’t have a CV machine, you can always do some skipping / on the spot jogging to get your pulse rate up!
  • We also use the following in your gym workout: dumbbells and/or a barbell, a pull up bar (or gymnastic rings) and a kettlebell would be useful, but you can do the kettlebell exercises with a dumbbell if you don’t have one.
  • For your home workout, you will just need a yoga strap (a tie or belt from a dressing down makes a good substitute if you don’t have a yoga strap!) and a Theraband-style resistance band.
  • For your pole workout, you’ll need a pole, a Theraband-style resistance band, a Swiss ball (yoga ball) and we also use a stronger “Rubberbanditz”-style resistance band later in the programme.

Ready to smash your pole goals?