Student Handout - Pole Dancing Advanced Course
Week 1:
* Recap Intermediate Course Moves – Begin with harder moves or those built upon in this advanced course.
* Recommended Old Moves for Revision – Hip Spin, Batman, Vampire, Back Kick-Split, Power V, Planet Venus, Coil Two-Handed, Wonder Woman into Dizzy, Showgirl, Spinning Climbs.
* Favourite Tricks – Demonstrate particular moves that you are confident to perform already, see if these can be linked with those preferred by others with teacher’s guidance.
* ‘Dance-Off’ – Group splits into two for light competitive workout either fitting in the most tricks or dancing for longer
without doing tricks, members in each team ‘tagging’ each other when tiring or running out of ideas.
Week 2:
* Side-Step Climb – Stand to side of pole, then grip between knee of leading leg & ankle of secondary leg before
ascending pole by alternating arm & leg grip in gradual upward movement.
* Spinning It Up – Start seated on floor with secondary hand closest to pole, legs in Maypole position, then pull up body to effect a Hip Spin, curling body round pole & finish upright by placing both feet on floor.
* Straight-Leg Vampire – Climb pole & once at desired height, straighten legs in front, crossing ankles, then lean back, releasing hand-grip & falling back in controlled manner until inverted, pole gripped between legs.
* Straight-Leg Hang – Begin by hanging upside-down, gripping only with legs, then, maintaining grip at top of thighs, release secondary leg & bring it down in front at right angle to pole.
Week 3:
* Back Grip Coil – Begin move from Wonder Woman spin, bringing legs into chair position while spinning & move
secondary hand away from pole to re-grip behind lower back, opening legs into Maypole position before completing spin.
* Handstands – Stand away from pole, facing it, then step forward, place hands on floor & kick both legs up, resting small of back against pole for support.
* Crescent Moon – Climb pole to desired height, release leg grip & turn hips to face away from pole, then re-grip with legs & adjust hand-grip one by one behind head; lift one leg, arching back, for slow descent of pole.
* Caterpillar – Ensure firm leg-grip for hanging upside down position, then readjust arm-grip to pull body up into tuck
position before descending pole in a body-wave (or caterpillar motion), sliding slightly as body straightens.
Week 4:
* Handstand Poses – Get comfortable doing handstands up against pole so to use this as basis for a range of poses, such as Handstand V (split legs sideways into V-pose), Handstand Split (split legs, one in front & one behind), Handstand Attitude (split legs sideways or one-in-front/one-behind & bend knee at 90-degree angle), Handstand Hook (hook secondary foot behind pole, release lead leg in front of body, arch back), holding each one for at least 5 seconds.
* Shoulder Mount – Stand with back to pole, hands gripping just above head then, pulling pole into shoulder, kick legs up high; grip pole with legs & invert upwards.
* One-Handed Wonder Woman into Dizzy – Repeat Intermediate move with body held away from pole (Wonder
Woman) for backward spinning (Dizzy) but with only one hand gripping pole, controlling spin by slower descent.
* Venus in the Sky – Climb to top of pole, release leg-grip & invert, placing legs in a V-position.
Week 5:
* Hip Spin V Pose – Start with Hip Spin then, as momentum slows, lean body back & away from pole; taking weight on top arm, open legs into V-position, holding pose.
* Handstand Mount – Perform handstand against pole, grip it between legs to pull up into sitting position, then lower legs to continue climb of pole.
* Power V Up the Pole – Climb pole, leading arm high, then place secondary arm, wrist up on pole, between tops of
thighs; lean weight back, release leg-grip & lift legs into V-position, holding pole for as long as doing so is comfortable.
* Spinning V – Start as for Wonder Woman but, instead of bending legs behind, bring knees up in front & straighten out legs into V-position, holding V-pose while spinning around pole.
Week 6: The Finale
* Re-cap the advanced course then party! Put a dance together; bring your own music, dress up – up to you!
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