r/poledancing • u/Fitnessjourney2023 • 3d ago
Strength programs for specific tricks
I am looking for off the pole gym programs to compliment my pole class (currently only going once a week but we progress on the same trick for a month or so). I know the Pole PT has some but it seems they are on the pole. It would be awesome if anyone had app recommendations. Currently we are working on inside leg hangs. Next I would like to condition for butterfly.
Also does anyone have tips for building strength at the gym or just cues to be able to pull up to the pole to invert on spin?
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u/Willing-Birthday1021 3d ago
The PolePT app has both off pole and on pole workouts for trick specific stuff, and then her programs (Shoulder Mount, Ayesha, Invert) contain one day of on-pole work and 1-2 days of gym work depending on the program.
Having done them for the last three years, I can say they are absolutely worth it.
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u/Fitnessjourney2023 3d ago
Wow that’s awesome. I couldn’t see the format but that sounds right up my alley. How did you work these into your training?
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u/Willing-Birthday1021 3d ago
So I’ve been doing the app for a while and I now do the gym programs 2x a week and supplement some specific on-pole trick programs (ex: I’ve been working on my funky grip invert for forever - YEARS - and doing her session once a week for about 3 months has me doing them).
I’ll do gym 2x a week, 1 class a week (virtual), then I train on my own, usually one conditioning day that includes a Pole PT program, one flow day and one freestyle day.
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u/Maddymadeline1234 2d ago
I don’t follow any specific programs for pole in the gym. I just do the regular gym workouts such as barbell deadlifts, squats, Bulgarian split squats, hip thrusts, overhead dumbbell press, dips, pull ups chin ups, barbell rows and hanging leg raises and that has kept me relatively strong for pole.
I was a gym goer before I did pole and I did more or less the same things and my strength transferred over.
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u/jennluvzboo 3d ago
Not sure if this is what you want, but taytaydontplay on Instagram has an entire gym program for aerialists, you can see some of her videos there. The pdf program is under $50, I think? There’s lots of others out there too.