Online Training
Online pole dance training
Structured programs you can follow from home or your studio, anywhere in the world. Each one is built around a single outcome — strength, flexibility, technique or style — with progressions you can actually follow.
Want one-to-one attention? See private online pole dance lessons — sessions built around your level, your goals and the trick you are chasing.
Training locally? See pole dance classes in St. Petersburg & Tampa Bay — areas covered, studio address and rates.
All courses
Pole Conditioning – Inverts
Build strength and technique for inverts and aerial inverts with a warm-up and focused conditioning drills.
Front Split
Improve hamstring, hip flexor, and quad flexibility with a focused sequence designed to help you work toward your front split.
Pole Conditioning – Twisted Grip Handspring
Build strength and technique for a confident twisted grip handspring with a warm-up and focused conditioning drills.
Pole Conditioning – True Grip Handspring
Build strength and technique for a confident true grip handspring with a warm-up and focused conditioning drills.
Pole Conditioning – Cup Grip Handspring
Build strength and technique for a confident cup grip handspring with a warm-up and focused conditioning drills.
Pole Conditioning – Shoulder Mounts
Build strength and technique for shoulder mounts, different grips, and aerial shoulder mount progressions.
Deadlift – Twisted Grip Handspring
Build the strength and control needed for a twisted grip handspring deadlift with focused drills.
Arm Balances with Pole
Build strength and correct technique for shoulder stands, forearm stands, and handstands with multiple pole grips.
Toe Box Technique
Build stronger ankles and improve your toe box technique for smoother, more beautiful Exotic movement.
Shoulders Mobility & Flexibility
Improve shoulder mobility and flexibility with focused drills that can also support your back flexibility and pole training.
Exotic Choreography #1
Learn a complete Exotic choreography with demonstration, detailed instruction, and breakdowns of every move and transition.
Exotic Choreography #2
Learn a complete Exotic choreography with demonstration, detailed instruction, and breakdowns of every move and transition.
Exotic Choreography #3
Learn a complete Exotic choreography with demonstration, detailed instruction, and breakdowns of every move and transition.
Exotic Choreography #4
Learn a complete Exotic choreography with demonstration, detailed instruction, and breakdowns of every move and transition.
Exotic Choreography #5
Learn a complete Exotic choreography with demonstration, detailed instruction, and breakdowns of every move and transition.
ExoTrick #1 – Handstand Helicopter
Handstand helicopter in heels to spice up your Exotic routine!
ExoTrick #2 – Handstand to Forearm Stand
Handstand to forearm stand transition in heels to spice up your Exotic routine!
Exotic Trick #3 – Handstand Helicopter Variation
Handstand helicopter variation in heels to spice up your Exotic routine!
ExoTrick #4 – Cup Grip Forearm Stand Transition
Cup grip forearm stand transition in heels to spice up your Exotic routine!
ExoTrick #5 – Bridge to Handstand to Split Drop
Bridge to handstand to split drop in heels for a dramatic Exotic accent!
ExoTrick #6 – Static Spin
Static spin Exotic trick in heels to spice up your routine!
ExoTrick #7 – Back Walkover
Back walkover in heels to spice up your Exotic routine!
ExoTrick #8 – Double Fan Kick
Double fan kick in heels to spice up your Exotic routine!
ExoTrick #9 – Kicks-and-Jump
Dynamic kicks and jump in heels to spice up your Exotic routine!
ExoTrick #10 – Forearm Cartwheel
Forearm cartwheel in heels to spice up your Exotic routine!
ExoTrick #11 – Forward flip-like jump!
Forward flip-like jump in heels to spice up your Exotic routine!
ExoTrick #12 – Beautiful combo with handstand and split
Exotic trick with heels, will help to spice up your Exotic routine!
ExoTrick #13 – Handstand combo with a kip
Exotic trick with heels, will help to spice up your Exotic routine!
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Polina’s Russian Exotic workshop was amazing. We can’t wait to have her back!
Polina’s Russian Exotic workshop really challenged me — the combo was so much harder than it looked and definitely pushed me outside my comfort zone.
I can’t wait to come back and train with Polina again!
I’ve been able to use what I learned from Polina in my own pole practice.
Polina definitely challenged me — and I loved every second of it!
Not sure which program fits?
Tell Polina where you are in your training and she will point you at the right starting place.