Strength & Flexibility

Workouts For Pole Dancing

PoleFreaks.com 2013 1
Introduction
Thanks for downloading this guide for pole dance specific strength and flexibility
workouts. Our aim is to provide you with structured and effective workouts you can
use with minimal equipment.
We have partnered with experienced fitness professionals to create two Strength &
Core workouts, and two Flexibility mini-workouts.
Workout #1 focuses on abdominal and leg strength, great for pole climbs,
inverts, gemini variations and knee holds for example.
Workout #2 involves exercises targeting upper body and abdominal strength.
This workout will help you with all spins, inverted moves like butterfly and
ayesha and work towards deadlifts.
Workout #3 is a short flexibility blast, aimed at improving back flexibility. This
will help you progress on to more advanced moves, often limited by this kind
of flexibility - for example allegra and yogini.
Workout #4 provides a short leg stretching routine. Regular stretches like
these will help you achieve moves requiring increased hip mobility, such as
splits, cupid holds, jade, banana splits etc...
We hope you find the workouts useful. As always, we would love to hear your
feedback, so please let us know how you get on!
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Terms of Use
Important - Please Read!
In using the information delivered in this document you agree to the following
terms:
Always warm up adequately before any workout and immediately cease any
exercise which results in pain or discomfort. Consult a sports medicine doctor,
physiotherapist or other suitable exercise professional before beginning any new
exercise regime.
Whilst we have specifically chosen exercises which will be appropriate and of benefit
to pole dancers of all levels, we shall not be held responsible for any loss or injury
that is incurred through the use of the information or exercises within this
document.
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PoleFreaks.com 2013
Workout #1
Session Focus: Abdominal & Leg Strength
Notes: The termSupersetrefers to a pair of exercises which are completed one
after the other, with rest time coming after the second exercise. This type of
training is highly specific for Pole Dancing due to the non-stop nature of our
routines. Each Superset is completed three times in the workout below, before
moving on to the next pair of exercises

5min Cardio Warm-Up
Superset 1 - Repeat Three Times:
Split Squats x 15 Each Leg
Pike Sit-Ups x 30
Rest 90sec
Superset 2 - Repeat Three Times:
Wall Squats x 1min Hold
Leg Lowers x 30
Rest 90sec
Superset 3 - Repeat Three Times:
Swiss Ball Hamstring Curls x 20
Dead Bugs x 1min non-stop
Rest 90sec
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PoleFreaks.com 2013
Workout #2
Session Focus: Abdominal & Upper Body Strength
Notes: The termSupersetrefers to a pair of exercises which are completed one
after the other, with rest time coming after the second exercise. This type of
training is highly specific for Pole Dancing due to the non-stop nature of our
routines. Each Superset is completed three times in the workout below, before
moving on to the next pair of exercises

5min Cardio Warm-Up
Superset 1 - Repeat Three Times:
Press-Up Rotations x 6-10 each side alternating
Side Plank Crunch x 20 each side
Rest 90sec
Superset 2 - Repeat Three Times:
Supine Pull Ups x 15
Mountain Climbers x 1min non-stop
Rest 90sec
Superset 3 - Repeat Three Times:
Tricep Dips x 15
V-Sit Rotations x 10 each side alternating
Rest 90sec
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Workout #3
Session Focus: Back Flexibility
Notes: This mini-workout is intended as an add-on to your pole sessions, either before
or after. The aim is to gradually, over time improve back flexibility, to help you
successfully achieve more advanced moves.

IMPORTANT! If you are not already warmed-up, make sure you complete a 5min
cardio warm-up to get your body ready for these stretches!
Stretch 1 - Cobra Stretch - Either Hands or Elbows - 5 x 20-30sec holds
Stretch 2 - Dog & Cat - 3 x 30reps alternating (3-5sec holds)
Stretch 3 - Bow Stretch - 5 x 10-20sec holds
Stretch 4 - Iron Cross - 3 x 20 (10 each side)
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Workout #4
Session Focus: Leg Flexibility
Notes: This mini-workout is intended as an add-on to your pole sessions, either before
or after. The aim is to gradually, over time improve back flexibility, to help you
successfully achieve more advanced moves.

IMPORTANT! If you are not already warmed-up, make sure you complete a 5min
cardio warm-up to get your body ready for these stretches!
Stretch 1 - Hamstring Stretch 3 x 15 (5-7sec holds)
Stretch 2 - Spiderman Rotation 3 x 10 each side (5-7sec holds)
Stretch 3 - Splits Tutorial 3 times through. (10-20sec holds each stage)
Stretch 4 - Frog Stretch 5 x 10-20sec holds
Let us know how you get on with these workouts... Tweet us @PoleFreaks
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Details:
3 Sets of 15 Reps Each Leg
Target Areas:
The Split Squat is a great all-round strengthening exercise for the lower body.
Your Quads, Glutes, Hamstrings and Adductors will all get a good workout as
you complete every set with both left and right foot forward.
Tips:
Make sure you maintain a good upper body posture as you execute the split
squat. Placing your hands behind your head will encourage you to keep your
chest up and upper back straight, rather than hunching over. Take your time
descending, lower to the count of three, then come up more quickly. Keep the
weight on your front heel, rather than coming on to your toes - this will prevent
your front knee from traveling too far forwards.
Video Demonstration
PoleFreaks.com 2013
Split Squat
Start Position End Position
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Details:
3 Sets of 1min Hold
Target Areas:
The Wall Squat targets the thighs, particularly focusing on the quadriceps
muscles. Maintaining the end position shown above will help to develop
strength and local muscle endurance in your thighs.
Tips:
While the exercise focuses on the thighs, also try clenching your butt to get the
glute muscles working harder to assist. Push down into the floor with your
heels.
Video Demonstration
PoleFreaks.com 2013
Wall Squat
Start Position End Position
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Details:
3 Sets of 10 Reps to Each Side (Alternating Sides Throughout)
Target Areas:
As with most sit-up based exercises, this will target your rectus abdominals (six
pack muscles), while the rotational nature of the exercise will additionally
target the oblique abdominals. Holding your legs in the air will also target your
hip flexors and lower abdominals.
Tips:
It can take time to find your balancing point with this exercise - give it time and
practice. Once in position, try to focus on keeping your feet still, as your upper
body rotates.
Video Demonstration
PoleFreaks.com 2013
V-Sit Rotations
Start Position End Position
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Details:
3 Sets of 15 Reps
Target Areas:
In addition to targeting the muscles of the upper back, this pulling exercise will
help tone your biceps and shoulders.
Tips:
In the start position, then throughout the exercise, keep your butt squeezed
tight. Then pull yourself up quickly by first pulling your shoulder blades
together, then pulling up with your arms. Slowly lower to the start position.
Video Demonstration
PoleFreaks.com 2013
Supine Pull-Ups
Start Position End Position
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Details:
3 Sets of 1 Minute Alternating Sides Throughout
Target Areas:
This modification of the more traditional plank exercise is great for
strengthening the core muscles while adding an element of dynamic movement
and a particular focus on the oblique abdominals.
Tips:
Keep breathing! Many people will try to hold their breath as they perform this
exercise. Instead focus on relaxed breathing. As you pull your knee up to your
elbow, give an extra squeeze of your oblique abdominals (muscles on your side
below your ribs).

Video Demonstration
PoleFreaks.com 2013
Mountain Climbers
Start Position End Position
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Details:
3 Sets of 15 Reps
Target Areas:
These dips do a great job of targeting the Triceps muscles, at the rear of the
upper arm. It also exercises the pectoral muscles of your chest.
Tips:
To get into the start position, sit on the edge of a chair and place your hands on
the forward edge of the chair - just beside your butt. Using your arms, push
down and lift your butt off the chair. From this straight-armed start position,
you can then bend your elbows and lower your body into the exercise. At the
low-point of the exercise, push yourself up again using your arms.
Video Demonstration
PoleFreaks.com 2013
Tricep Dips
Start Position End Position
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Details:
7-15sec at each stage. Progressively moving as close to the wall as you can.
Target Areas:
This stretch will target your Adductors (muscles of the inner thigh) and inner
Hamstrings.
Tips:
Start in a comfortable position, sitting with good posture and your legs apart,
feet against the wall. Shuffle your feet apart as you move your butt closer to the
wall. Hold and repeat - getting closer every time.
Video Demonstration
PoleFreaks.com 2013
Splits Progression
Start Position End Position
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Details:
3 Sets of 10 Reps (5 reps to each side, alternating)
Target Areas:
This provides a great stretch around the hips in general, both a Hamstring, Hip
Flexor, and Adductor stretch, while also challenging your core strength and
balance.
Tips:
Start in a press-up start position, then bring your left foot forwards to meet your
left hand, keeping your butt down. Then raise your right hand to the ceiling,
with a straight arm. Keep watching your lifted hand. Lower, then repeat on the
other side.
Video Demonstration
PoleFreaks.com 2013
Spiderman Rotation
Start Position End Position
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Details:
3 Sets of 20 on Each Side
Target Areas:
While providing a great all-round core workout, this exercise particularly targets
the Oblique Abdominals (your the sides of your torso).
Tips:
Start from a standard Side Plank position, then raise your upper hand over your
head to reach the start position for this exercise. Holding your hips high off the
ground, bring your upper elbow to your upper knee - meeting in the middle.
Return to the start position, then repeat.
Video Demonstration
PoleFreaks.com 2013
Side Plank Crunch
Start Position End Position
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Details:
3 Sets of 6-10 Each Side Alternating
Target Areas:
This variation to the classic press-up can be performed on your knees, or in a
standard press-up position as a progression. The rotational element of this
exercise adds a good core challenge. As an exercise, this builds upper body
strength, particularly in the chest, arms and shoulders.
Tips:
Start from the bottom of a press-up position. Push your self up to the top of the
press-up, then with a straight arm, raise your right arm towards the ceiling,
watching your moving hand as you do so. Bring your hand to the original
position, then lower back to the bottom of the press-up.
Video Demonstration
PoleFreaks.com 2013
Press-Up Rotation
Start Position End Position
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Details:
3 Sets of MAX Reps
Target Areas:
This exercise does a great job of targeting the upper abdominal muscles.
Tips:
Try to keep your legs straight, and your feet together, as you perform this sit-up
variation. Do not hold your breath, instead breathe out as your reach up
towards your toes.
Video Demonstration
PoleFreaks.com 2013
Pike Sit-Up
Start Position End Position
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Details:
3 Sets of 30 Reps
Target Areas:
This abdominal exercise targets the lower abdominal muscles, and hip flexors.
Tips:
If you do not have a partner, you can hold on to a chair or table - anything heavy
enough to anchor your upper body. From the top position, drop your straight
legs down and to the left, stopping them before you hit the floor. Then
immediately raise the straight legs back to the start. Repeat down and to the
right, then straight down.
Video Demonstration
PoleFreaks.com 2013
Leg Lowers
Start Position End Position
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Details:
3 Sets of 20 Reps (10 to Each Side)
Target Areas:
This is a simple yet effective exercise to mobilize the lower back, while also
getting a good hamstring stretch and stretch down the outside of the leg.
Tips:
Aim to keep both shoulders on the ground throughout, and try to bring the
moving foot closer to your hand with each rep - increasing the stretch.
Video Demonstration
PoleFreaks.com 2013
Iron Cross
Start Position End Position
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Details:
3 Sets of 20 Reps
Target Areas:
As well as challenging your core, this exercise primarily focuses on your
Hamstrings in the back of your thighs.
Tips:
Place your hands firmly on the floor, out to your sides, to provide added
stability. From the outer position, keep your hips high as you bring your heels
in, then push your heels away from you slowly, challenging your hamstrings
both in terms of strength and control.
Video Demonstration
PoleFreaks.com 2013
Swiss Ball Hamstring Curls
Start Position End Position
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Details:
3 Sets of 15 Reps Each Leg (Hold Each Rep For 7-10sec)
Target Areas:
This exercise provides a great stretch for the hamstring muscles of the rear
thigh. Holding the back of your knee, pull your knee closer to you with each rep.
Tips:
Stay relaxed through the arms and upper body, throughout.
Video Demonstration
PoleFreaks.com 2013
Hamstring Stretch
Start Position End Position
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Details:
5 Sets of 10-20 Second Stretches
Target Areas:
This stretch targets the Adductor muscles of the inner thigh and groin.
Tips:
From the start position, bring your knees and ankles apart as wide as you can
before pushing your hips forwards. The insides of your knees and the insides of
your feet should be on the floor.

Video Demonstration
PoleFreaks.com 2013
Frog Stretch
Start Position End Position
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Details:
3 Sets of 30 reps. 3-5sec holds each pose.
Target Areas:
This exercise provides a gently mobilization of your lower and mid back, helping
develop flexibility in your spine and torso.
Tips:
Breathe in as you raise your back upwards, and breathe out fully as you hollow
your back out, pushing your belly towards the ground. Start gently with the
exercise and progressively add movement as your back warms up.
Video Demonstration
PoleFreaks.com 2013
Cat & Dog Stretch
Start Position End Position
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Details:
3 x 1min non-stop. Alternating arms and legs throughout.
Target Areas:
This exercise targets your core abdominal muscles, forcing them to work to
maintain a stable pelvis and lower back as as you move your arms and legs
together.
Tips:
Keep your lower back pressed into the ground as you tighten your abdominal
muscles. Keep breathing throughout!
Video Demonstration
PoleFreaks.com 2013
Dead Bug
Start Position End Position
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Details:
5 x 20-30sec Holds. First on the elbows, then onto your hands.
Target Areas:
A great exercise to gradually increasing extension in the lumbar and thoracic
spine.
Tips:
As you push up onto your elbows or hands, keep your hips pushed into the floor
and hold your chest high. Do not push into any discomfort.
Video Demonstration
PoleFreaks.com 2013
Cobra Stretch
Start Position End Position
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Details:
5 x 10-20sec
Target Areas:
This stretch provides a strong stretch through the abdominals, hip flexors and
quads, as well as developing extension through your back.
Tips:
From the start position, pull your ankles towards your head, as you
simultaneously try to straighten your knees. You will feel a stretch through the
front of your thighs as your knees and shoulders lift and your body achieves a
bow-like position.
Video Demonstration
PoleFreaks.com 2013
Bow Stretch
Start Position End Position