STRENGTH & CONDITIONING

HOLLOW BODY HOLD
 

The Hollow Body Hold is an essential bodyweight exercise which you can incorporate into your own training programme.

V SIT
 

This is one of my absolute favourite off the pole conditioning exercises and can be performed in a range of ways.  I've provided some variations from beginner, intermediate to advance, so see which one works best for you

GLUTE RAISES
 

Glute raises or gluteal activation in the end range are a great floor-based exercise to help you improve an active split position in the air. This can help you take a good split to a great split! 

OFF THE POLE

 
 

CALF RAISES
 

Whether you choose to dance in bare feet or heels, building strength in our calves is super important and beneficial in helping us absorb impact, increasing balance, stabilising our feet and ankles, increasing knee joint stability and preventing injury (whew!).

ANKLE STRENGTHENING

 

Whether you choose to dance in heels or not, it's so important to strengthen and condition our ankles. Your ankle is a hinge joint which supports our entire body weight and helps us stay balanced and stabled, so understandably we want to ensure they're up to task!

HOLLOW BODY HOLD TO SHOULDER STAND
 

This is a great extension exercise from the hollow body position helping develop its functionality for Aerial. Working on lifting into three key positions;  tuck, plow and straddle shoulder stand.

ANKLE STRENGTHENING WITH HEELS

Now you've completed your ankle strengthening with bare feet, it's time to strap on our heels and give these additional strengthening exercises a go. 

HIP ABDUCTION WITH LEG LIFT

This mini lesson focuses on adductor (inner thigh) flexibility and glute strength, and is one of my go to exercises to help with both of these.

BUTTERFLIES
 

These are my go-to conditioning move when I'm training as they cross train a range of key areas.  Perfect for firing up and building eccentric and concentric strength in your abdominals, as well as working on active straddle flexibility as we are moving between internal and external hip rotation.

ON THE POLE