Choose your own (flexibility) adventure.

You know what you want. This is how you get it.

Skip to Videos
  • IMG_0954.jpeg

    Warm up for Back and Shoulders

    Wake up your mobility with this warm up.

  • 112C0564-826E-4071-B272-BDF96F74BD66.jpeg

    Gentle General Full Body Warm Up

    Follow this flow as a general warm up before your next stretch.

  • 97AFED0F-8A18-4976-B620-D30735D5B932.JPEG

    Pelvic Engagements + their relationship to lines

    A very very very basic explanation of how your pelvic anterior/posterior tilt influences your stretch and line quality.

  • IMG_0148.jpg

    Warm Up - Standing Leg Lifts and Holds

    Leg lifts are a foundational element in low flow and general limb control in pole. Do these to strengthen your hip flexors and eliminate your microbends.

  • IMG_7408.jpg

    Pikes for Pole

    These exercises are great for compression-based shapes and tricks on and off-pole as well as hamstring stretching and strengthening. Think: martini sit, jade, cradle spin (straight legged)

  • JACQUI+RAY-10463.jpg

    Front Splits Foundations - Activation and Strengthening

    These exercises support active lengthening through split-centered shapes and strengthening in passive holds. Think: Jade split, brass split, jallegra, etc.

  • View recent photos.jpeg

    Hip Flexor + Quad Stretches

    This exercise is for stretching and strengthening your quads and hip flexors for your back-leg splits and any back-leg catch in pole. Think: cocoon, eagle, grabbing your back leg in a leghang, etc.

  • JACQUI+RAY-10463.jpg

    Front Splits Sequence

    Squaring the splits and actively holding our end range. Although we mostly use open splits for pole shapes, knowing how to open and close the hips and activate the back hip will help flatten inverted splits like Jade.

  • IMG_0083.jpg

    Pancakes and Pelvic Articulation

    These exercises are supplemental for straddle-based pole shapes (genie + tulip + variations, spatchcock*, Jamila/apprentice) and lower-body elements of Ayesha, as well as foundational elements on eliminating micro-bends and improving posture in forward-hinged positions.

  • IMG_8649.jpg

    Basic Butterflies for Ballerina and more

    Butterflies are low impact and extremely foundational to developing hip mobility and flexibility. Useful for genie variations, ballerinas, and jasmine shapes, to name a few.

  • IMG_1198.jpg

    Froggy Series (adductor stretches + engagements)

    Though there are few shapes that imitate a true froggy, many shapes require foundational groin strength and flexibility. Think: genie variations, spatchcock, allegra, etc.

  • IMG_7174 copy.JPG

    Tissue Prep - Foam Rolling Upper Back

    Release tightness and tension before getting into your exercises with these foam rolling techniques.

  • IMG_0977.jpg

    Shoulder Flexion for Bendy Shapes

    These exercises are great for superman, crescent, and similar variations. Additionally, these stretches are great for gaining accessibility in many other foundational pole shapes - even less-bendy ones.

  • IMG_7012.jpg

    Thoracic Opening For Chest-Forward shapes

    Great for titanic, Superman, seahorse, and other upper-back bendy shapes.

    Tools: 1-2 blocks

    Jump to :42 if returning to this video

  • USNPC-43159.jpeg

    Intermediate Bridge Shapes

    This is an intermediate flow to strengthen asymmetrical backbends. Great for crescent, brass bridge, Gemini bridge, and other bridge variations on pole.