Studio Chrome

BEGINNER POLE

Welcome to your Studio Chrome 

Pole Program: Beginners

 

Your program is split into 5 sections.

Section 1: Base Work 

Section 2 : Grips and Holds 

Section 3 : Pole Tricks

Section 4 : Beginner inverts

Section 5 : Spins

 

All moves are to be completed on static and on both sides. Once you have successfully achieved the move and can hold it for 3-5 seconds you can tick it off and move to the next.

SECTION 1.

 Base Work 

Base work is an important part of pole dance. In this part of your training you will become confident in basic turns and ways to move around the pole. You will continue to use these movements throughout your pole journey.

So be sure that your technique is correct and you can do it on both sides.

POLE PIROUETTE

STEP AROUND

FAN KICK

STEP THRU

 

SECTION 2.

 Grips and Holds

In Pole Dance we have a number of different grips and holds that we need to condition and practice. These are required throughout our pole journey, so its important you have a strong foundation.

In each grip try to focus on correct technique that your instructor will speak with you about .

First you will understand proper body engagement. And eventually you will progress to extend your legs. These grips and holds will be practised at the start of each class.

HANGING GRIP

FOREARM GRIP 

SPLIT GRIP

ARMPIT HOLD

SPLIT GRIP KNEE HOLD

 

SECTION 3.

 Static Tricks

This next chapter is dedicated to all of your static tricks. As you progress through the program you will practice each trick on its own then try to add it to a combination. Your learning process will probably look like this;

Step 1: Watch the instructor and imagine yourself doing the trick.

Step 2: Attempt the trick with your instructor spotting you.

Step 3: Try to enter and hold your trick.

Step 4: Enter, hold your trick for 3-5 seconds and exit your trick correctly. 

Step 5: Add your trick to another to build a combination.

If you are not confident in your trick, then please feel free to ask for clarification from your instructor and use pole mats when required.

SHIN GRIP

SINGLE LEG SHIN GRIP

STANDING CRUCIFIX

STARGAZER

POLE SIT

SEATED BALL

SEATED PLANK

SEATED SPLIT LEG PLANK

 GENIE

LAY BACKS

LOTUS 

FANG

MARTINI

HOOD ORNAMENT

GODDESS

INVERT PREP

TEDDY BEAR STAND (hold 20 seconds)

 

SECTION 4.

 Beginner Inverts

In this section of the program you will begin to start getting used to hanging and holding yourself upside down.

OUTSIDE LEG HANG

FALLING ANGEL

INVERTED BALL

INVERTED PIKE

JADE SPLIT

MEAT HOOK

HANDSTANDS

SECTION 5.

 Spins on Static Pole

Spins will be taught to you as your level slowly starts to increase. Its is first important to understand how each hold performed, after you understand this technique you will try to create the spin on static pole. in order to create the spin, remember your outside leg will create momentum. 

The more power you use with your outside leg, the more powerful and faster you will spin around the static pole. And remember to ensure you are always using proper upper body engagement.

SHIN GRIP SPIN

FRONT HOOK 

BACK HOOK

HELEN

CHAIR 1

CHAIR 2

EXTENDED FIREMAN

FIREMAN

DIAMOND

CORKSCREW

REVERSE GRAB

ATTITUDE

REVERSE ATTITUDE

MONKEY SPIN

(a few but not limited to)