Training Videos | Off The Pole

Core Endurance

This video series is the foundation for all of the other programs. Core Endurance is vital in everything we do on the pole.

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Lower Body

Pole specific excercises - Build Strength - Reduce injury

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Upper Body

Pole specific excercises - Build Strength - Reduce injury

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Workout Guide

All videos are laid out easiest (top) to hardest (bottom) – Just scroll down to get the next level.
Only move to the next video/progression once you can perform one set of the times stated below.
This level becomes your baseline/starting point for the exercise.
Beginner level: 60 seconds = 1 set – you should be able to perform the hardest level for 60 continuous seconds without pain or feeling your lower back kicking in before you progress to intermediate.
Intermediate level: 90 seconds = 1 set – Progress as above before moving onto expert.
Expert level: 120 seconds = 1 set – Once you can perform all eight exercises at the hardest level, you can start again and add resistance, increase the number of sets or volume of exercises. To increase endurance performance each set must last at least 60s.