A smooth, controlled stride around the base of the pole using precise foot and leg placement. The Pole Walk emphasizes balance, core engagement, and elegant flow while transitioning between poses or spins.

A secure seated position on the pole where the inner thighs grip to hold the body in place. The Pole Sit highlights squeeze strength and control while creating a confident, stylish pause in your movement.

A wide, turned-out squat that lowers the hips while keeping the chest lifted and posture tall. The Plié Squat builds inner-thigh, glute, and leg strength while adding grounded, graceful power to your movement.

A smooth, elegant turn around the pole that adds flow and finesse to your movement. The Pirouette is light, graceful, and perfect for connecting transitions with a polished spin.

A core-strengthening drill that trains the body for clean, controlled inverts. Knee Tucks focus on lifting the knees toward the chest while engaging the abs, hip flexors, and grip — building the power and control needed to invert with confidence.

A fluid pole transition where the leg hooks and the body falls smoothly through the movement. Hook and Roll blends control and flow, creating a sleek, satisfying pathway from standing to the floor.

A smooth, infinity roll of the hips that adds heat and flow to your movement. Hip Swivels bring rhythm, control, and playful attitude — the perfect way to connect transitions with a little extra sass.

A classic spin where the ankles hook and hug the pole as you glide in a slow, controlled rotation to the floor. The Fireman Spin is strong and sultry — a smooth, body-hugging descent that radiates confidence and irresistible energy.

A dynamic kick where both legs sweep wide in a circular motion, creating a bold, flowing shape as you move around the pole. The Fan Kick brings energy, control, and a hint of drama — a powerful accent that instantly elevates your flow.

A smooth, low-flow spin that begins with a controlled leg swing before falling into rotation. The Dip Spin blends softness and control, creating a graceful, sweeping circle around the pole with a touch of playful flair.

A focused conditioning drill that builds strength and stability in your half bracket grip. Chair Sits challenge your arms, shoulders, and core while you hold that lifted shape — developing endurance, control, and the confidence to stay strong in your grip.

A classic spin with both legs bent and lifted in front, creating that signature “chair” shape as you twirl around the pole. It’s playful, polished, and effortlessly cute — the perfect mix of control, flow, and beginner-friendly confidence.

A slow, hypnotic ripple from chest to hips that melts down the body like liquid. The body wave brings softness, control, and undeniable flow — adding smooth, sensual energy between stronger pole moments.

A sharp, explosive kick that hits with confidence and attitude — BAM! This dynamic move brings power and sass together, creating a bold visual moment that commands attention and adds punchy flair to your flow.

A slow, sultry back slide with one leg stretched long and dramatic — think main-character energy all the way down. The extended leg creates a gorgeous, eye-catching line while you glide with control, confidence, and just a little extra flair.

A fluid transition that begins with a controlled back slide down the pole, flowing seamlessly with a “thread the needle” leg pathway. The movement highlights flexibility, coordination, and smooth floor-to-pole connection, creating an elegant and dynamic shape as the leg weaves through with precision.

A controlled and graceful spin with the inside leg lifted in an attitude position—knee bent and toes pointed behind. The movement emphasizes strong lines, balance, and fluid rotation around the pole, blending power with elegance in one smooth turn.