Workout Programs

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Video Workout Programs

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Core Endurance

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Foundation for All Programs – Stability – Injury Prevention

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£39.99

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MORE INFO

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Upper Body

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Pole Specific Exercises – Build Strength – Reduce Injury

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£19.99

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MORE INFO

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Lower Body

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Pole Specific Exercises – Build Strength – Reduce Injury

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£19.99

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MORE INFO

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Upper Body + Lower Body Combo

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Pole Specific Exercises – Build Strength – Reduce Injury 

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£29.99

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MORE INFO

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Upper Body + Core Endurance Combo

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Foundation – Stability – Build Strength – Injury Prevention

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£49.99

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MORE INFO

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Lower Body + Core Endurance Combo

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Foundation – Stability – Build Strength – Injury Prevention

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£49.99

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MORE INFO

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Upper Body + Lower Body + Core Endurance Combo

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Foundation – Stability – Build Strength – Injury Prevention

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£59.99

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MORE INFO

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Red Resistance Band

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For Upper & Lower Body Programs

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£6

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WHY?

As Pole Dancers – we want to spend as much time ON the pole as possible. I made these programs for a number of reasons:

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Looking for ways to improve and gain confidence?

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So you can stay on the pole longer, reduce pole dancing injuries and             play more!

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Reach a higher level through safer exercise.

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For use anywhere – you don’t need access to a pole or a gym.

[/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ background_color=”#555555″ parallax=”on” custom_padding=”0px|0px|0px|0px” padding_mobile=”on” admin_label=”Mary testimonial” global_module=”29215″ collapsed=”off”][et_pb_row make_fullwidth=”on” custom_width_percent=”100%” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px|0px|0px|0px” custom_margin=”0px||0px|” make_equal=”on” column_padding_mobile=”on” background_color_2=”#272727″ bg_img_1=”https://offthepole.co.uk/wp-content/uploads/2016/12/Mary3.jpg” padding_top_2=”11%” padding_right_2=”9%” padding_bottom_2=”11%” padding_left_2=”9%” parallax_method_2=”off” padding_2_tablet=”8%|4%|7%|4%” padding_2_phone=”6%|4%|6%|4%” padding_2_last_edited=”on|desktop” admin_label=”Row”][et_pb_column type=”1_2″ bg_img=”https://offthepole.co.uk/wp-content/uploads/2016/12/Mary3.jpg” parallax=”off” parallax_method=”on” column_padding_mobile=”on”][/et_pb_column][et_pb_column type=”1_2″ background_color=”#272727″ padding_phone=”6%|4%|6%|4%” padding_tablet=”8%|4%|7%|4%” padding_last_edited=”on|desktop” padding_bottom=”11%” padding_left=”9%” padding_right=”9%” padding_top=”11%” parallax=”off” parallax_method=”off” column_padding_mobile=”on”][et_pb_testimonial author=”Mary Freeman” job_title=”Pole studio owner and Mommy of 2, USA” company_name=”Urban Aerial Fitness” url=”http://urbanaerialfitness.com/” url_new_window=”on” portrait_url=”https://offthepole.co.uk/wp-content/uploads/2016/12/LnvFP1Zu_400x400.png” use_background_color=”off” background_layout=”light” text_orientation=”center” quote_icon_color=”#ffffff” portrait_border_radius=”87px” admin_label=”Testimonial” body_font=”Arvo||||” body_font_size=”14px” body_text_color=”#ffffff”]

Essential for all – including pole instructors!

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Is this a subscription or a single payment?

You pay a one off fee for lifetime access to our workout video programs. No paid subscription is necessary for this service. You’ll just need to register your detials so you can come back to view your purchases at any time you choose.

How often should I be working out using these videos?

When scheduling your OTP training, you need to be mindful of your commitments that week as best results are achieved when you stick to a periodised program. Follow these simple rules for maintaining and improving your OTP performance:

  • Be realistic about the time you have available and how your body feels.
  • Don’t overtrain or when you are injured.
  • Good Form is everything – don’t cheat (yourself)!
  • Eight exercises max per workout session. Quality not Quantity!
  • Include enough stretching and mobilisation in your workout and week.
  • For every hour you spend doing tricks, you must balance it with 20 – 30 mins of recovery (stretching and mobility).
  • A full week of OTP training could look like: two to three Strength sessions plus one recovery session (stretching and mobility).
  • No matter how long you’re “exercising,” your workout sessions must have a 5 min warm up and 10 min cool down.
  • Take the recommended supplements to help speed up recovery and train harder.

Do I have to be super fit to use the exercise videos?

Not at all. Each exercise starts at beginner level and you only progress when you can comfortably achieve a set time for each.

How much space do I need when training with the videos?

These exercises rely on your own bodyweight. Therefore, at the most, you need enough space to comfortably lie down.

Can taking supplements help me with my training?

Supplements increase performance by increasing the volume and intensity you can train. Supplements also help you recover quicker after exercise, reducing soreness and increasing restful, replenishing sleep. We have designed a collection of supplements specifically for pole dancers. Click here to browse in our Shop.

I have a medical condition – can I still train?

As with most exercise, it is important you seek medical advice prior to starting out on our courses.

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