Pole Conditioning Exercises + Videos

Pole conditioning can sometimes feel like a bummer, you charge at it and then once you’re done your body feels finished! This can make it a bit off putting at times, BUT it’s a necessity for your pole journey and growth. Develop a good relationship with these exercises for they will help determine how far you go. Below I’ve included videos of my pole conditioning work outs and listed the exercises. Go get em!

// Pole Conditioning Workout #1

[All exercises should be performed on both sides of the pole, with the left and then right side alternatively dominant]

x Aerial knee to chest raises

x Basic climbs & controlled slide descend

x Cross knee ankle sits ups (can also use ‘Cross knee’ if it feels more secure)

x Pike climbs from the floor & descend

x Straddle inverts

Choose a quantity for each exercise that you are able to do but slightly pushes your limit. Over time increase this number incrementally.

// Pole Conditioning Workout #2

[All exercises should be performed on both sides of the pole, with the left and then right side alternatively dominant]

x Side crunches 

x Short arm pull ups

x Forearm climbs

x Forearm hold leg raises

x Controlled pull-up descend

x Shoulder mount crunches

x Invert deadlifts

Choose a quantity for each exercise that you are able to do but slightly pushes your limit. Over time increase this number incrementally.

More videos to come soon. Make sure you are subscribed so that you don’t miss out X

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