primarily standing moves with one or both feet grounded at all times, with the exception of optional tuck progressions; seated floorwork during warmup and choreo may be supported by hands, forearms, or reclined; some supine shapes to prepare for upright shapes on the pole

ability to stand for at least five (5) minutes at a time, and ability to support a portion of your body weight for short periods of time. expect short bursts of elevated heart rate followed by periods of rest. most chronic pain, injuries, and disabilities can be accommodated, and modifications to all moves and exercises are easily made

this class is intentionally designed to practice movement in multiple orientations (e.g., standing, seated, supine) and utilize the support of props. Modifications are standard offerings, and variations are regularly encouraged. Active dynamic stretching and other repetitive drills will be led at a moderate level of cardio, but can be executed at half time or at the student’s own pace

ability to stand for at least five minutes at a time, all activities can be easily modified

Strong grip points are used to hold the pole firmly with hands and elbow and knee pits. Movement includes dance-style lunges engaging quads, glutes and calves and pushing/pulling body weight with core and upper body engagement. Moves will be held for a range of 1-10 seconds. Accommodations can be made to support individual needs.

there’s a lot of laying down, sitting up, rolling around, and circular movements through spine, hips, shoulders and neck. Participants have agency- we encourage students to create or ask for modifications at any point during class.

ability to stand for at least five minutes at a time, ability to hold body weight on the pole for short periods of time, ability to move in an controlled manner with an elevated heart rate

standing, gentle stretching, low demand in heart rate rises, as well supporting your own body weight for short periods of time. We'll focus on building muscle engagement, and breaking down different body waves

ability to be upside down for short periods at a time, ability to push body weight away from the floor (e.g. downward dog position for five seconds)

Students should expect to be standing for a majority of the class. Heart rate will be elevated intermittently during warmup, conditioning and when running through Choreography. Students should expect to work through hip, wrist, ankle, and shoulder mobility. Almost all activities can be modified to accommodate students needs.

ability to stand for long periods of time, ability to have an elevated heart rate for more than five minutes at a time, ability to hold body weight on the pole for at least three seconds

class includes several minutes of pole skills at a time (often aerially), includes a variety of moves that require various grip points on the body that benefit from pain tolerance to skin friction, includes moves that use large amounts of shoulder/elbow/wrist flexibility and strength. The flexible nature of this class allows for ample accommodations to be made for chronic pain, injuries, and disabilities.

expect to bear some weight on your shoulders, engage in repetitive motions as we go over a sequence multiple times, and for your heart rate to rise slightly ( nowhere near cardio). This class focuses on slower, fluid movement and includes spins and occasional lifts (i.e. fan kicks)

Strong grip points are used to hold the pole firmly with hands and elbow and knee pits. Students may spend a minute or more on the pole getting used to new grip points and maneuvers. Ability to support the body in an instructor-spotted invert while engaging core and upper body muscles. Accommodations can be made to support individual needs.