polefreaks workouts v2.0

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Exercises for Pole Dancers

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  • Strength & FlexibilityWorkouts 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!

    2 PoleFreaks.com 2013

  • 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.

    3 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 LegPike Sit-Ups x 30Rest 90sec

    Superset 2 - Repeat Three Times:

    Wall Squats x 1min HoldLeg Lowers x 30 Rest 90sec

    Superset 3 - Repeat Three Times:

    Swiss Ball Hamstring Curls x 20Dead Bugs x 1min non-stop Rest 90sec

    4 PoleFreaks.com 2013

  • 5 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 alternatingSide Plank Crunch x 20 each sideRest 90sec

    Superset 2 - Repeat Three Times:

    Supine Pull Ups x 15Mountain Climbers x 1min non-stopRest 90sec

    Superset 3 - Repeat Three Times:

    Tricep Dips x 15V-Sit Rotations x 10 each side alternatingRest 90sec

  • 6 PoleFreaks.com 2013

    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)

  • 7 PoleFreaks.com 2013

    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

  • 8Details:

    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

  • 9Details:

    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

  • 10

    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

  • 11

    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

  • 12

    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

  • 13

    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

  • 14

    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

  • 15

    Details:

    3 Sets of 10 Reps (5 re