Online Courses

Self-Paced Courses

How to Not F*ck Up Your Shoulders

Pole dancing is hard on your shoulders.

You don’t want to get injured, but knowing how to actually protect them can be confusing. This self-paced course gives you a science-backed, pole-specific way to assess your shoulders, spot limitations, and build a plan to address them.

You’ll learn what your shoulders can and can’t do, which exercises target your weak points, and how to reduce your risk of injury. Work at your own pace, gain confidence, and feel in control of your shoulder health so they don’t hold you back from your pole goals.

Being pregnant doesn’t mean you have to stop pole.

This self-paced course gives you the knowledge and strategies to keep moving safely while growing a human.

Learn how your body changes, how to protect your core and pelvic floor, and how to modify your training each trimester.

Understand common concerns like diastasis, low back pain, and pelvic floor dysfunction. By the end, you’ll feel confident, informed, and empowered to keep pole in your life

Returning to pole after giving birth can feel overwhelming.

Your body isn’t the same, and it takes time to rebuild strength and confidence.

This self-paced course guides you through postpartum recovery, from understanding your body after delivery to safely returning to pole.

Learn what’s realistic at each stage, how to progress from early rehab to full classes, and how to set yourself up for long-term success. By the end, you’ll feel informed, confident, and ready to dance again.