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#block-1577982541036_0 .btn { margin-top: 1rem; }

In this lesson you will learn:

  1. Warm Up
  2. Shoulder Engagement - Shoulder Shrugs
  3. Pole Walk
  4. Skater Pose
  5. Ballerina
  6. Kylie Pose
  7. Step Around (Spin Pole)
  8. Step Around (Static Pole)
  9. Front Hook Spin (Spin Pole)
  10. Front Hook Spin (Static Pole) 
  11. Combo: Walk, Step Around, Front Hook Spin (Spin Pole)
  12. Combo: Walk, Step Around, Front Hook Spin (Static Pole) 
  13. Cool Down - Stretch 

Make sure to practice each movement 2-3 times on both sides.

We have emboldened the tutorials to indicate alternatives for those using a static-only pole instead of a spinning pole. If your pole offers both static and spinning options, we recommend practicing on both as each requires a slightly different technique.

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#block-1777320536683 .responsive-video2, [data-slick-id="1777320536683"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1777320536683 iframe, #block-1777320536683 object, #block-1777320536683 embed, [data-slick-id="1777320536683"] iframe, [data-slick-id="1777320536683"] object, [data-slick-id="1777320536683"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752505961 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752505961 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752505961[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752505961 .btn--full { max-width: calc(100% - 0px); } #block-1778752505961 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752505961 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752505961 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752505961[class*=col-] {padding: 0 !important;} #block-1778752505961 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752505961.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752505961.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752505961.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752505961.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752505961.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752505961.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752505961.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752505961.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752505961.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752505961.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752505961.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752505961.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752505961 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752505961 .responsive-video2, [data-slick-id="1778752505961"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752505961 iframe, #block-1778752505961 object, #block-1778752505961 embed, [data-slick-id="1778752505961"] iframe, [data-slick-id="1778752505961"] object, [data-slick-id="1778752505961"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752615825 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752615825 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752615825[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752615825 .btn--full { max-width: calc(100% - 0px); } #block-1778752615825 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752615825 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752615825 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752615825[class*=col-] {padding: 0 !important;} #block-1778752615825 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752615825.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752615825.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752615825.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752615825.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752615825.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752615825.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752615825.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752615825.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752615825.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752615825.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752615825.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752615825.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752615825 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752615825 .responsive-video2, [data-slick-id="1778752615825"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752615825 iframe, #block-1778752615825 object, #block-1778752615825 embed, [data-slick-id="1778752615825"] iframe, [data-slick-id="1778752615825"] object, [data-slick-id="1778752615825"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752659470 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752659470 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752659470[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752659470 .btn--full { max-width: calc(100% - 0px); } #block-1778752659470 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752659470 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752659470 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752659470[class*=col-] {padding: 0 !important;} #block-1778752659470 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752659470.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752659470.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752659470.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752659470.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752659470.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752659470.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752659470.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752659470.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752659470.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752659470.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752659470.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752659470.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752659470 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752659470 .responsive-video2, [data-slick-id="1778752659470"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752659470 iframe, #block-1778752659470 object, #block-1778752659470 embed, [data-slick-id="1778752659470"] iframe, [data-slick-id="1778752659470"] object, [data-slick-id="1778752659470"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752698287 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752698287 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752698287[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752698287 .btn--full { max-width: calc(100% - 0px); } #block-1778752698287 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752698287 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752698287 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752698287[class*=col-] {padding: 0 !important;} #block-1778752698287 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752698287.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752698287.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752698287.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752698287.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752698287.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752698287.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752698287.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752698287.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752698287.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752698287.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752698287.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752698287.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752698287 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752698287 .responsive-video2, [data-slick-id="1778752698287"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752698287 iframe, #block-1778752698287 object, #block-1778752698287 embed, [data-slick-id="1778752698287"] iframe, [data-slick-id="1778752698287"] object, [data-slick-id="1778752698287"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752730539 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752730539 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752730539[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752730539 .btn--full { max-width: calc(100% - 0px); } #block-1778752730539 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752730539 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752730539 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752730539[class*=col-] {padding: 0 !important;} #block-1778752730539 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752730539.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752730539.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752730539.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752730539.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752730539.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752730539.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752730539.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752730539.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752730539.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752730539.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752730539.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752730539.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752730539 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752730539 .responsive-video2, [data-slick-id="1778752730539"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752730539 iframe, #block-1778752730539 object, #block-1778752730539 embed, [data-slick-id="1778752730539"] iframe, [data-slick-id="1778752730539"] object, [data-slick-id="1778752730539"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752788866 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752788866 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752788866[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752788866 .btn--full { max-width: calc(100% - 0px); } #block-1778752788866 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752788866 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752788866 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752788866[class*=col-] {padding: 0 !important;} #block-1778752788866 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752788866.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752788866.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752788866.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752788866.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752788866.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752788866.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752788866.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752788866.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752788866.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752788866.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752788866.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752788866.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752788866 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752788866 .responsive-video2, [data-slick-id="1778752788866"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752788866 iframe, #block-1778752788866 object, #block-1778752788866 embed, [data-slick-id="1778752788866"] iframe, [data-slick-id="1778752788866"] object, [data-slick-id="1778752788866"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752802057 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752802057 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752802057[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752802057 .btn--full { max-width: calc(100% - 0px); } #block-1778752802057 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752802057 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752802057 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752802057[class*=col-] {padding: 0 !important;} #block-1778752802057 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752802057.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752802057.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752802057.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752802057.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752802057.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752802057.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752802057.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752802057.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752802057.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752802057.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752802057.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752802057.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752802057 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752802057 .responsive-video2, [data-slick-id="1778752802057"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752802057 iframe, #block-1778752802057 object, #block-1778752802057 embed, [data-slick-id="1778752802057"] iframe, [data-slick-id="1778752802057"] object, [data-slick-id="1778752802057"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752856984 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752856984 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752856984[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752856984 .btn--full { max-width: calc(100% - 0px); } #block-1778752856984 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752856984 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752856984 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752856984[class*=col-] {padding: 0 !important;} #block-1778752856984 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752856984.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752856984.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752856984.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752856984.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752856984.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752856984.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752856984.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752856984.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752856984.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752856984.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752856984.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752856984.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752856984 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752856984 .responsive-video2, [data-slick-id="1778752856984"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752856984 iframe, #block-1778752856984 object, #block-1778752856984 embed, [data-slick-id="1778752856984"] iframe, [data-slick-id="1778752856984"] object, [data-slick-id="1778752856984"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752889613 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752889613 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752889613[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752889613 .btn--full { max-width: calc(100% - 0px); } #block-1778752889613 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752889613 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752889613 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752889613[class*=col-] {padding: 0 !important;} #block-1778752889613 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752889613.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752889613.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752889613.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752889613.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752889613.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752889613.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752889613.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752889613.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752889613.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752889613.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752889613.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752889613.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752889613 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752889613 .responsive-video2, [data-slick-id="1778752889613"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752889613 iframe, #block-1778752889613 object, #block-1778752889613 embed, [data-slick-id="1778752889613"] iframe, [data-slick-id="1778752889613"] object, [data-slick-id="1778752889613"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752919294 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752919294 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752919294[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752919294 .btn--full { max-width: calc(100% - 0px); } #block-1778752919294 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752919294 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752919294 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752919294[class*=col-] {padding: 0 !important;} #block-1778752919294 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752919294.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752919294.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752919294.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752919294.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752919294.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752919294.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752919294.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752919294.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752919294.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752919294.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752919294.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752919294.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752919294 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752919294 .responsive-video2, [data-slick-id="1778752919294"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752919294 iframe, #block-1778752919294 object, #block-1778752919294 embed, [data-slick-id="1778752919294"] iframe, [data-slick-id="1778752919294"] object, [data-slick-id="1778752919294"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1778752973366 { text-align: left; width: calc(100% - 0px) !important; } #block-1778752973366 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1778752973366[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1778752973366 .btn--full { max-width: calc(100% - 0px); } #block-1778752973366 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1778752973366 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1778752973366 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1778752973366[class*=col-] {padding: 0 !important;} #block-1778752973366 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1778752973366.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1778752973366.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1778752973366.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1778752973366.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1778752973366.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1778752973366.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1778752973366.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1778752973366.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1778752973366.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1778752973366.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1778752973366.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1778752973366.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1778752973366 .btn--full {max-width: calc(100% - 0px);} }
#block-1778752973366 .responsive-video2, [data-slick-id="1778752973366"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1778752973366 iframe, #block-1778752973366 object, #block-1778752973366 embed, [data-slick-id="1778752973366"] iframe, [data-slick-id="1778752973366"] object, [data-slick-id="1778752973366"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1779288243693 { text-align: left; width: calc(100% - 0px) !important; } #block-1779288243693 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1779288243693[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1779288243693 .btn--full { max-width: calc(100% - 0px); } #block-1779288243693 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; } } #block-1779288243693 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 0; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1779288243693 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1779288243693[class*=col-] {padding: 0 !important;} #block-1779288243693 .block { /* default padding for desktop */ /* desktop padding overrides */ padding: 0; padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1779288243693.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1779288243693.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1779288243693.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1779288243693.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1779288243693.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1779288243693.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1779288243693.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1779288243693.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1779288243693.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1779288243693.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1779288243693.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1779288243693.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1779288243693 .btn--full {max-width: calc(100% - 0px);} }
#block-1779288243693 .responsive-video2, [data-slick-id="1779288243693"] .responsive-video { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; margin: 0; } #block-1779288243693 iframe, #block-1779288243693 object, #block-1779288243693 embed, [data-slick-id="1779288243693"] iframe, [data-slick-id="1779288243693"] object, [data-slick-id="1779288243693"] embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .responsive-video2 .video-container { max-width: 100% !important; }
Video Poster Image
/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1780672375126 { text-align: left; width: calc(100% - 0px) !important; } #block-1780672375126 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1780672375126[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1780672375126 .btn--full { max-width: calc(100% - 0px); } #block-1780672375126 .block { padding-top: 5px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; } } #block-1780672375126 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 15px; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1780672375126 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1780672375126[class*=col-] {padding: 0 !important;} #block-1780672375126 .block { /* default padding for desktop */ padding: 15px; /* desktop padding overrides */ padding-top: 10px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1780672375126.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1780672375126.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1780672375126.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1780672375126.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1780672375126.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1780672375126.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1780672375126.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1780672375126.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1780672375126.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1780672375126.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1780672375126.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1780672375126.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1780672375126 .btn--full {max-width: calc(100% - 0px);} }
#block-1577982541036_0 .btn { margin-top: 1rem; }

Feedback Tips

Here are a few extra tips for the moves in this lesson.

Stuck on a specific move? Just click on its name below. You'll find some helpful tips from our previous member feedback sessions.

/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1780672463104 { text-align: left; width: calc(100% - 0px) !important; } #block-1780672463104 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1780672463104[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1780672463104 .btn--full { max-width: calc(100% - 0px); } #block-1780672463104 .block { padding-top: 20px; padding-right: 20px; padding-bottom: 20px; padding-left: 20px; } } #block-1780672463104 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ background-color: #c3a7ea; /* default padding for mobile padding: 15px; padding: 15px; padding: 15px; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1780672463104 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1780672463104[class*=col-] {padding: 0 !important;} #block-1780672463104 .block { /* default padding for desktop */ padding: 15px; padding: 15px; /* desktop padding overrides */ padding-top: 30px !important; padding-right: 30px !important; padding-bottom: 30px !important; padding-left: 30px !important; } #block-1780672463104.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1780672463104.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1780672463104.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1780672463104.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1780672463104.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1780672463104.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1780672463104.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1780672463104.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1780672463104.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1780672463104.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1780672463104.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1780672463104.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1780672463104 .btn--full {max-width: calc(100% - 0px);} }
.eliteaccordioncontainer .accordion-title:after { font-family: "Font Awesome 5 Free"; font-weight: 900; font-style: normal; font-variant: normal; display: inline-block; } #block-1780672463104 .accordion-title h5 { margin: 0; cursor: pointer; color: #ffffff } #block-1780672463104 .accordion-body { padding-top: 24px; color: #ffffff; } #block-1780672463104 .accordion-body p { padding-top: 24px; color: #ffffff; } #block-1780672463104 .eliteaccordion { cursor: pointer; position: relative; padding-right: 20px; } #block-1780672463104 .eliteaccordion:after { content: "\f105"; color: #ffffff; } #block-1780672463104 .eliteaccordion.active:after { content: "\f107"; color: #ffffff; } #block-1780672463104 .eliteaccordion-content { height: 0; overflow: hidden; transition: height 0.3s ease; } #block-1780672463104 .eliteaccordion-content.show { height: auto; }
  • Getting your leg position correct <<
  • Are you spinning Off? Watch this! <<
  • Avoid bending both arms <<
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.eliteaccordioncontainer .accordion-title:after { font-family: "Font Awesome 5 Free"; font-weight: 900; font-style: normal; font-variant: normal; display: inline-block; } #block-1780672521668 .accordion-title h5 { margin: 0; cursor: pointer; color: #ffffff } #block-1780672521668 .accordion-body { padding-top: 24px; color: #ffffff; } #block-1780672521668 .accordion-body p { padding-top: 24px; color: #ffffff; } #block-1780672521668 .eliteaccordion { cursor: pointer; position: relative; padding-right: 20px; } #block-1780672521668 .eliteaccordion:after { content: "\f105"; color: #ffffff; } #block-1780672521668 .eliteaccordion.active:after { content: "\f107"; color: #ffffff; } #block-1780672521668 .eliteaccordion-content { height: 0; overflow: hidden; transition: height 0.3s ease; } #block-1780672521668 .eliteaccordion-content.show { height: auto; }

Improve by not hooking too high <<

/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1780672573271 { text-align: left; width: calc(100% - 0px) !important; } #block-1780672573271 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1780672573271[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1780672573271 .btn--full { max-width: calc(100% - 0px); } #block-1780672573271 .block { padding-top: 20px; padding-right: 20px; padding-bottom: 20px; padding-left: 20px; } } #block-1780672573271 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ background-color: #e1e1e1; /* default padding for mobile padding: 15px; padding: 15px; padding: 15px; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1780672573271 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1780672573271[class*=col-] {padding: 0 !important;} #block-1780672573271 .block { /* default padding for desktop */ padding: 15px; padding: 15px; /* desktop padding overrides */ padding-top: 30px !important; padding-right: 30px !important; padding-bottom: 30px !important; padding-left: 30px !important; } #block-1780672573271.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1780672573271.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1780672573271.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1780672573271.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1780672573271.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1780672573271.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1780672573271.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1780672573271.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1780672573271.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1780672573271.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1780672573271.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1780672573271.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1780672573271 .btn--full {max-width: calc(100% - 0px);} }
.eliteaccordioncontainer .accordion-title:after { font-family: "Font Awesome 5 Free"; font-weight: 900; font-style: normal; font-variant: normal; display: inline-block; } #block-1780672573271 .accordion-title h5 { margin: 0; cursor: pointer; color: #ffffff } #block-1780672573271 .accordion-body { padding-top: 24px; color: #ffffff; } #block-1780672573271 .accordion-body p { padding-top: 24px; color: #ffffff; } #block-1780672573271 .eliteaccordion { cursor: pointer; position: relative; padding-right: 20px; } #block-1780672573271 .eliteaccordion:after { content: "\f105"; color: #ffffff; } #block-1780672573271 .eliteaccordion.active:after { content: "\f107"; color: #ffffff; } #block-1780672573271 .eliteaccordion-content { height: 0; overflow: hidden; transition: height 0.3s ease; } #block-1780672573271 .eliteaccordion-content.show { height: auto; }

Improve technique by pulling the hips away <<

/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1780672747420 { text-align: left; width: calc(100% - 0px) !important; } #block-1780672747420 { margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; } #block-1780672747420[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1780672747420 .btn--full { max-width: calc(100% - 0px); } #block-1780672747420 .block { padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; } } #block-1780672747420 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 15px; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1780672747420 { margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; } #block-1780672747420[class*=col-] {padding: 0 !important;} #block-1780672747420 .block { /* default padding for desktop */ padding: 15px; /* desktop padding overrides */ padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1780672747420.col-1 {max-width: calc((100% / 12) - 0px) !important;} #block-1780672747420.col-2 {max-width: calc((100% / 6) - 0px) !important;} #block-1780672747420.col-3 {max-width: calc((100% / 4) - 0px) !important;} #block-1780672747420.col-4 {max-width: calc((100% / 3) - 0px) !important;} #block-1780672747420.col-5 {max-width: calc((100% / 12 * 5) - 0px) !important;} #block-1780672747420.col-6 {max-width: calc((100% / 2) - 0px) !important;} #block-1780672747420.col-7 {max-width: calc((100% / 12 * 7) - 0px) !important;} #block-1780672747420.col-8 {max-width: calc((100% / 12 * 8) - 0px) !important;} #block-1780672747420.col-9 {max-width: calc((100% / 12 * 9) - 0px) !important;} #block-1780672747420.col-10 {max-width: calc((100% / 12 * 10) - 0px) !important;} #block-1780672747420.col-11 {max-width: calc((100% / 12 * 11) - 0px) !important;} #block-1780672747420.col-12 {max-width: calc(100% - 0px) !important;} #XXXblock-1780672747420 .btn--full {max-width: calc(100% - 0px);} }
#block-1577982541036_0 .btn { margin-top: 1rem; }

 

/* flush setting */ /* mobile settings */ @media (max-width: 767px) { #block-1780672651694 { text-align: left; width: calc(100% - 0px) !important; } #block-1780672651694 { margin-top: 5px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; } #block-1780672651694[class*=col-] { padding: 0 !important; max-width: calc(100% - 0px) !important; flex: 0 0 auto !important; } #XXXblock-1780672651694 .btn--full { max-width: calc(100% - 0px); } #block-1780672651694 .block { padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; } } #block-1780672651694 .block { width: 100%; box-sizing: border-box; /* border settings */ border: 4px black; border-radius: 4px; /* background color */ /* default padding for mobile padding: 15px; padding: 15px; */ } /* desktop settings */ @media (min-width: 768px) { /* desktop margin settings */ #block-1780672651694 { margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 10px !important; margin-left: 10px !important; } #block-1780672651694[class*=col-] {padding: 0 !important;} #block-1780672651694 .block { /* default padding for desktop */ padding: 15px; /* desktop padding overrides */ padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; } #block-1780672651694.col-1 {max-width: calc((100% / 12) - 20px) !important;} #block-1780672651694.col-2 {max-width: calc((100% / 6) - 20px) !important;} #block-1780672651694.col-3 {max-width: calc((100% / 4) - 20px) !important;} #block-1780672651694.col-4 {max-width: calc((100% / 3) - 20px) !important;} #block-1780672651694.col-5 {max-width: calc((100% / 12 * 5) - 20px) !important;} #block-1780672651694.col-6 {max-width: calc((100% / 2) - 20px) !important;} #block-1780672651694.col-7 {max-width: calc((100% / 12 * 7) - 20px) !important;} #block-1780672651694.col-8 {max-width: calc((100% / 12 * 8) - 20px) !important;} #block-1780672651694.col-9 {max-width: calc((100% / 12 * 9) - 20px) !important;} #block-1780672651694.col-10 {max-width: calc((100% / 12 * 10) - 20px) !important;} #block-1780672651694.col-11 {max-width: calc((100% / 12 * 11) - 20px) !important;} #block-1780672651694.col-12 {max-width: calc(100% - 20px) !important;} #XXXblock-1780672651694 .btn--full {max-width: calc(100% - 20px);} }
#block-1780672651694 .image__image { max-width: 50%; border-radius: 4px; } #block-1780672651694 .image__image { float: left; margin-right: 15px; margin-bottom: 10px; }

Assessment

Send a video to us via WhatsApp of your:

  • Step Around - Left Side
  • Step Around - Right Side 

Please name your videos BF Intro Step Around L and BF Intro Step Around R.

 

Questions to ask yourself about your Step Around:

  • Did I start standing tall on the balls of my feet?
  • Did I place the inside hand high, arm straight, pulling the pole into the floor?
  • Did I place my outside hand at chest level or below?
  • Did I pull my hips away from the pole?
  • Did I extend my outside leg away from the pole to sweep around?
  • Did I point my foot/toes?
  • Did I land with control, stand tall and stable to finish? 

 

Don't worry about getting it perfect - you've only just started! We want to see where you're at right now with it so we can give you personalised feedback and help you progress. The best way for us to do that is by seeing your videos.

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