Reverse Stag SpinThe leg position is similar to the Stag Spin except you will be rotating backward instead of forward. In this stag position your leg will not be hooked around the pole but resting against it. Your arms will be in the Strong Hold Grip.
Chopper SpinBegin walking around the pole with your inside arm holding onto the pole. Bring your other arm to the pole and lift your body into the Inverted V Pose as you rotate around the pole.
Carousel Spin - StraddleBegin walking forward around the pole with your inside arm holding onto the pole. Bring your opposite arm to the pole into a split grip. Lift your legs up from the floor and extend them into a V straddling the pole and pointing your toes.
Carousel Spin - FangBegin walking forward around the pole with your inside arm holding onto the pole. Bring your opposite arm to the pole into a split grip. Lift your legs up from the floor bending them at the knees behind you. Point your toes up.
Back SpiralBegin walking around the pole with your inside arm holding onto the pole. Swing your legs around the pole and into a stag position as your outside arm reaches behind you to grab the pole. Point your toes and arch your back!
Side SpiralBegin walking around the pole with your inside arm holding onto the pole. Bring your outside arm to the pole and into the Handspring Basic Grip as you turn your body horizontal and tuck your legs in bending at the knees as your rotate down the pole.
Pike SpinBegin walking forward around the pole with your inside arm holding onto the pole. Bring your outside arm to the pole and lift your legs up into a pike with the pole in between them. Remember to keep your legs straight, together and point your toes!
Low Lift SpinWith one knee on the floor get into a side lunge and place your arms in a Baseball Grip. Swing your outside, outstretched leg around the pole and lift your knee off of the floor ending in a side spiral spin.
Basic InversionUsing the strong hold lift your lower body up and over your head wrapping your legs around the pole. Cross your legs at the ankles and grip the pole tightly between legs. Loosen your grip to slide down the pole but remember to tuck your head in.
Sit-up from InversionOnce inverted, unhook your leg that is around the front of the pole then use your leg that is hooked around the back of the pole and your arms to help lift you back up into a pole sit or leg cross position.
Cross Knee ReleaseClimb the pole to the top and then cross your legs into a leg cross or pole sit. Now slowly lean back letting go of the pole one hand at a time. Lay all the way back extending your arms out and arching your back.
Cross Ankle ReleaseClimb the pole to the top and then put your legs in the pike position crossing at the ankles. Grip the pole between your thighs and slowly lean back letting go of the pole one hand at a time. Lay all the way back extending your arms out and arching your back.
Inverted CrucifixBegin with a reverse handstand to start out and then grip the pole with your thighs. Place one leg in front of the pole and one leg behind it then cross at the ankles. Squeeze your legs tight to grip the pole and remove your arms slowly from the floor to extend them out to the sides. You can also enter this move from a basic inversion.
ButterflyBegin with basic inversion and then change your arm placement into a split grip. If you will be letting go of the pole with your left leg then your left arm will need to slide down the pole lower to achieve the split grip. The right arm stays in place. Once you have changed to a split grip and feel secure, release your left leg from the pole keeping your knee bent. Remember to point your toes.
Handstand Bow & Arrow
Jasmine - Bent Leg
Jasmine - Straight Leg
Dive UpLay flat with your arms outstretched from your side on the floor. Begin to arch your back use your abdominals to lift your upper body from the floor. Keep your back in the arched position.
Shoulder Mount PranceUsing the Shoulder mount basic grip, kick your first leg straight up toward the ceiling followed closely behind by your second leg.
Wrist SeatClimb the pole to the top and then let go of the pole with one arm and reposition your hand on the pole directly under your bottom. Lean back a little bit and extend your legs open into a straddle as you slide down the pole. Point your toes!
Side ClimbHook your inside leg around the pole and place your arms in the strong hold grip. Now lift your body up and use your outside leg to hook around the back of the pole and help you climp up.