Strength & Drills Library
**To reduce the risk of injury, make sure you have warmed up prior to participating in any physical activity. Always check that your pole is secure and properly installed, listen to your body, and use your best judgment. Participate at your own risk.**
Build your strength with these videos! 
A variety of core, upper & lower body, and strength drills for beginner to advanced polers.
This video includes a variety of moves that will help beginners gain strength and confidence in their pole skills.  There are certain skill sets & drills that I recommend for each level of pole and I use and refer to these in many of my lessons and workouts. Work on these in order of progression and at your own pace. 

This is the beginner pole climb & pose sequence to master before moving on to the intermediate series.  There are certain skill sets & drills that I recommend for each level of pole and I use and refer to these in many of my lessons and workouts. Work on these in order of progression and at your own pace.

Get more when you climb from the floor! Low ceilings? Challenge yourself by starting your climb from the floor. Looking for a floor-to-pole transition? Climb from the floor! This video will give you options for the forearm press and the side climb from the floor.

This video includes a variety of strength moves for the intermediate to advanced poler. There are certain skill sets & drills that I recommend for each level of pole and I use and refer to these in many of my lessons and workouts. Work on these in order of progression and at your own pace. 

This is the intermediate pole climb & pose sequence to master.  There are certain skill sets & drills that I recommend for each level of pole and I use and refer to these in many of my lessons and workouts. Work on these in order of progression and at your own pace.

This video covers the skills and drills required for the FA Press. We'll go through the technique, push/pull point, red flags, and safety, as well as the progressions from the floor, kneeling, standing, and then off the ground. 

This drill will transition you from a basic climb & pose combo option to a side climb & pose combo option, with the goal of keeping you off the ground and using both sides. Challenge yourself by adding in other moves and see how many times you can run through and switch sides without ever touching the ground!

Start from the floor for your climb & pose challenge and work through as many pose combos as you can, then switch to the other side (without touching the ground) and repeat! I'll give you several options, even for those inverting, but feel free to add in your favorite moves!

Feel strong and beautiful as you work your core & more in this non-pole workout. (This is a full hour-long class.) *Socks and long leggings are needed for this class. We will slide and glide on the floor while working your core like never before!

Build a strong tuck & tilt with this core workout! I have included options with or without a pole (perfect when traveling). These drills will build and advance your core strength for inverts and more. *Mat and yoga block optional. 

This is a quick strength drill sequence that uses stronghold leg variations, side climb, and core work. The stronghold options can be done from on the ground or from a climb (off the ground). *No warm-up, so please do a proper warm-up prior.


This is a core strength workout using the pole. You will need a mat. 



This lower body workout will help to build those beautiful legs! No warm-up in this video, so warm up first then join me for a circuit-style lower body sequence that will strengthen your legs for all of those pole moves. Stay for the end and we'll stretch it out!


This 15-minute workout will strengthen your core using moves on the mat, on the pole, and standing. *No warm-up, please warm up prior to doing this workout. 


 Are you up for a challenge? This workout includes pole drills and strength challenges to make you stronger. Push harder with this class!  *Work through the progressions at your own pace. Remember quality is always better than quantity! 





*This video is for those already comfortable with inversions.* In this video, we'll challenge ourselves with leg hang switches and adding in moves, with the goal of staying off the ground and inverting on both sides. This drill sequence is an awesome way to gain strength, tighten up your leg hang switches, and build endurance for multi-combo sequences.

In this video, we'll go through strength and drills for the shoulder mount starting on the floor and then progressing off the ground (for those at this level). Also included, are safe exit and dismount options.

These shoulder mount & core exercises are perfect for all levels because we will work them from the floor, from just off the floor, and from standing. Whether you are just beginning or already shoulder mounting, these exercises will help you gain strength and improve your shoulder mount control!



The reverse handstand is an invert checklist move, but also a great strength drill move. It can be used to prep for caterpillar climbing, inverted elbow holds, or a good option to get into an invert low on the pole when learning to invert or working on any new inverted move.

The caterpillar climb is an advanced move and should not be attempted until you have mastered upright pole climbs and poses, are strong and comfortable with your reverse handstand technique and variations, and your basic invert. Use this as an inverted climb drill. 


Resources & Bonuses
Helpful tips & videos.

Video:  Hot Momma Floor Workout (12 minutes)

These are some of my favorite classes... Oldies but goodies!

  
 


Copyright Angela Marie Wellness