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Beginner Moves

Beginner Spins

Front Hook Front Hook Spin Begin walking forward around the pole with your inside arm holding onto the pole. Hook your inside leg around the front of the pole and bring your outside arm to the pole. Your outside leg will be last to come into position.

Back Hook Back Hook SpinHold onto the pole in a baseball grip. Swing your outside leg backward into a hook as you pick your inside leg up into the same position. Shoulders back!

Martini SpinMartini SpinBegin walking forward around the pole with your inside arm holding onto the pole. Hook your inside leg around the front of the pole and bring your outside arm to the pole. Your outside leg will come into position last. It will be extended and angled upward. Remember to point your toes!

Stag SpinStag SpinBegin walking forward around the pole with your inside arm holding onto the pole. Hook your outside leg around the front of the pole and bring your outside arm to the pole. Your inside leg should be bent backward with your toes pointing toward your backside.

Hollywood SpinHollywood SpinBegin walking forward around the pole with your inside arm holding onto the pole. Hook your inside leg around the front of the pole and bring your outside arm to the pole. Similar to the Martini Spin, your outside leg should be extended but this time your leg will be angled downward. Remember to point your toes!

Hook and RollHook & RollHook your inside leg up high around the pole. With both hands on the pole slowly lean forward into the pole and pick up your outside leg pulling it in close to spin. Your body will be slightly horizontal during this spin.

Fireman SpinFireman SpinBegin walking forward around the pole with your inside arm holding onto the pole. Using your outside leg to gain momentum, swing and and hook it around the front of the pole. As your inside leg leaves the floor, bring your outside arm to the pole. Cross your legs at the ankles as you slide down the pole.

Beginner Poses

Front HookKnee Bridge

Back HookShoulder Bridge

Martini SpinFull Bridge

Stag SpinForearm Stand

Hollywood SpinForearm Stand Bow & Arrow

Hook and RollFang

Fireman SpinLeg Cross

Hook and RollPin-up Girl

Fireman SpinSide Pin-up Girl

Beginner Floorwork

Front HookWalking Around the PoleThis move is as simple as walking around the pole holding on with your inside arm. Remember to fully extend your legs and point your toes. It is important to keep good posture whenever you practice so keep those shoulders back and your head up. Confidence is key =)

Back HookHalf TurnUsing the pole for balance pivot 180 degrees on your inside leg.

Martini SpinFull TurnUsing the pole for balance pivot 180 degrees on your inside leg.

Stag SpinHip CirclesStand with your back against the pole and place your hands on your hips. Begin rotating your hips in a circle.

Hollywood SpinBody WaveHolding onto the pole roll your body engaging your entire upper and lower body to create a wave effect.

Hollywood SpinFrisking the PoleStand straight up facing the pole and resting your hands around it for support. Bend your knees back and forth as you slightly bend at the waist and slide your hands down the pole.

Hook and RollClock LegworkLying back on your elbows, extend your legs straight up toward the ceiling and point your toes. Keeping your knees together, bend one leg at a time and rotate it clockwise.

Fireman SpinLog RollLying on your back next to the pole, reach for the pole and grip it using the strong hold. Use your upper body to roll you to the other side of the pole keeping your lower body flat like a plank. Keep your toes pointed.

Beginner Slides

Front HookTrue Back SlideStand straight up with your back to the pole and both arms holding onto the pole behind you. Extend one leg forward and point your toes. Begin sliding down the pole while bending the knee of your supporting leg.

Back HookBunny SlideStanding straight up with your back to the pole and resting your arms on your thighs start sliding down the pole bending at the knees.

Martini SpinWide Leg SquatStanding straight up with your back to the pole stretch your legs far apart and bend at the knees into a squat as you slide down the pole. Your arms can rest on your knees or one arm can hold onto the pole behind you.

Stag SpinLungeStanding straight up with your back to the pole and one arm holding onto the pole behind you extend your opposite leg out to the side. Pointing your toes start sliding down the pole bending the knee of your supporting leg.

Hollywood SpinThread the NeedleStanding straight up with your back to the pole and one arm holding onto the pole behind you extend your opposite leg under your supporting leg. Pointing your toes start sliding down the pole bending the knee of your supporting leg.

Hook and RollShoulder SlideStand straight up with your back to the pole and both arms holding onto the pole behind you. Work your feet as far forward as you can or until your shoulders are resting against the pole. Then slide down the pole on your shoulders keeping one leg straight and bending the knee of your supporting leg. Keep your hips up!

Beginner Climb

Front HookFireman ClimbOnce in the fireman pose, use your ankles which are crossed around the pole to help extend your legs and push you up. Use your arms to help lift you up the pole as well.

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