Pole Classes
Increase your body awareness, strength, and confidence in yourself, while having fun trying something new. Pole is perfect for everybody! Strong, sexy, slinky, and sporty - pole is so versatile! We invite you to discover your favorite flavor in one of our many pole classes.
The Ascendance experience is unlike any earthbound gym or mainstream dance studio. We provide a safe space for those who are interested in exploring their creative selves through movement.
Click on a link to move through to more information and booking, or scroll down for class descriptions
Drop in Pole
Intro to Pole Series
Pole L1 Series
Open Pole
We typically share poles in classes to allow for groups to switch off and on. This helps build camaraderie, allow for breaks, and lets us observe and learn from each other. Meeting new friends is one of the best parts of pole!
Drop In Classes - Technical Pole
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Our weekly Beginner Pole classes are designed for brand new students. In addition to reviewing basic terminology and safe technique, this class introduces students to pole through a gentle warm up, targeted conditioning exercises that activate necessary muscles, followed by learning a variety of fun moves and piecing them together.
You do not need any experience or existing strength or fitness ability. Come exactly as you are!
Attire: Wear whatever gym/dance clothes you feel comfortable moving in. Yoga pants, leggings, or shorts + leg warmers are all suitable.
Take this class as many times as you wish. It’s highly encouraged! -
In L1 we continue to dance barefoot and focus on expanding two-handed spin inventory. Melty and dynamic transitions to and from the the floor are added as we also condition our bodies to sit on the pole and climb with safe and efficient technique. We will introduce simple upright poses on the pole like Hood Ornament & Teacup, and start to condition for reverse-grip spins.
Attire: shorts that allow for thigh-grip are required to climb and sit, for skin-to-pole grip-contact & safety.
Prerequisites: Salsa & Forward Pirouette, Compass Spin, Back Hook Spin, Baby Fireman spin; at least 6-8 weeks of Beginner Pole or a full Intro to Pole series. Home/self-taught polers, and on-the-job-taught dancers are invited to attend L1 to gain tools for injury prevention, stamina, and improve efficiency & technique.
Please note, completing the Pole L1 series does not qualify students to move into L2. Combos, spins and movement style vary by instructor; be sure to visit several for an enriched experience. Expect to spend several months mastering all that Pole L1 has to offer. Your Pole practice is a journey, not a race! -
L1/2 is the bridge from foundational to intermediate level skills. This level is still fairly grounded but for those who are ready we start invert prep. We train strength and stamina through new and different climbs, two-handed spin combos, and dynamic transitions up and down the pole.
You’ll start to feel like you’re flying as we begin work on aerial poses (aka off the floor) like Martinii and Cupid. Spins and transitions become more complex as we introduce 1 handed and reverse grab spins , bracket holds and arm/elbow/knee pit grips.
Prerequisites:
- x10 pole crunches on each side.
- Forearm Climb to top of pole & back down again.
- Dual-side proficiency of two handed spins (i.e. Fireman, Front Hook, Chair Spin)
- Climb up to a sit, 3+ Pole Sit variations.
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the enrollment limiter removed. -
L2 is an intermediate level class where we master a variety of climbs, upright and inverted poses, and begin to combine them into combos. We polish basic and descending inverts, prioritizing safety and longevity of practice over instant gratification. Aerial (aka off the floor) combos are key! Inside and Outside Leg Hangs, Butterfly, Thigh Hold, Intermediate basework, complicated upright holds and poses are on the menu.
Prerequisites:
- Easily climbs to top of the pole
- Dual side proficiency with multiple one-handed spins
- Can do 15 pole crunches in a row (compressed, knees to chest, lifting hips away from pole)
- Pole Fan Kick to sit
- Controlled descent from pole crunch
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the enrollment limiter removed. -
L2/3 is an intermediate bridge between levels L2 and L3. It is ideal for L2 students ready to ramp up training, as well as L3 students training invert proficiency on both sides. Increased dynamic spins and upright/inverted combos are seen in this level. Regular flexibility training outside of class will be essential to successfully achieving many of the shapes and combos taught at this level.
Prerequisites:
- Unassisted inverts on both sides
- Can smoothly execute and combo 3 inverted poses
- Clean and controlled descents from inverts
- Strong shoulder control in 1-handed/flying spins
- Comfort with bracket-grip and reverse bracket-grip spins and poses
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the system limiter removed to enroll in this class. -
L3 is an upper-Intermediate level that explores advanced invert entrances like shoulder mounts and princess grip. Spin and inversion combos become more dynamic and complicated as we train for stamina and execute combos aerially. Students can expect to establish skills like cross-ankle laybacks, circus climbs, broken doll, caterpillar climbs, and ayesha.
Prerequisites:
- Clean and controlled deadlift & descents from inverts
- Shoulder leaf hang
- Crucifix, Outside and Inside Leg Hangs, unassisted Jade split, figure-4 layback, Allegra, Superhero (Superman)
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the enrollment limiter removed. -
In this Intermediate/Advanced level class we perform more complex combos aerially and spend time polishing our foundations, while also building aerial stamina.
Students will be comfortable working up and down the pole unassisted and building their inversions repertoire.
Expect to train skills like Janeiro, Marley, Iguana grip forearm and handstands, aerial shoulder mount, drops and tumbles, and solidify ayesha variations.
Prerequisites:
Aerial invert
Shoulder mount
Extended Butterfly
Brass monkey
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the enrollment limiter removed. -
Level 4 is an Advanced level class. This level spends a lot of time upside down. We combine multiple moves aerially, work on strength-heavy poses, lifts, and spins. We perfect Ayeshas/Handsprings in all grips, and continually unlock new strengths through skills like Twisted Sister and Russian Split variations.
Prerequisites:
Aerial Inversions (Circus Climbing)
Aerial Shoulder Mount
Cross ankle layback
Cocoon
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the enrollment limiter removed. -
Level 4/5 is a very Advanced level class. This level spends a lot of time upside down combining multiple moves aerially, working on strength-heavy poses, lifts, and spins. This class will challenge you with intricate transitions, flips, tumbles and drops, and with moves requiring greater flexibility.
Prerequisites:
- Unassisted 2-point-of-contact tricks (I.e. Handsprings/Ayeshas)
- Aerial shoulder mount
If you are new to our studio and meet these requirements, email Hello@ascendancestudios.org to have the enrollment limiter removed.
Drop In Classes - Dance Pole
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Discover slinky new moves, gain body awareness and increase your strength and grace all at the same time! Students will develop a foundation of dance skills here to create their own floorwork flows, as well as learn short dance sequences designed to invoke confidence and playfulness.
Layers highly recommended: (leg warmers, leggings, socks, knee-pads, top, etc.) Pole heels are encouraged but not required.
Prerequisites: We gently suggest taking a few pole classes before enrolling in this class, or that you have prior dance or movement experience in order to get the most out of it. -
Find new frisky moves that will challenge your core and dazzle an audience! In this class we take things up a notch and focus on coordination, fluidity, while increasing strength through our hips, legs, core, and shoulders. We explore and refine skills like leg & hip circles, isolated and full body undulations, and introduce headstand and forearm-stand prep.
Prerequisites: At least one split (left, right, or middle) no more than 6” off the ground. Forward & backward shoulder rolls on at least one side. Ability to hold hollow-body unassisted. Ability to hold dolphin pose or down-dog for 10 seconds. Ability to body wave in at least one direction non-stop for 10 seconds. -
Floorwork 2 Choreo Series
Musicality matters here! This intermediate level choreo class invokes the energy of the pole gods. We’ll focus in on crisp choreography where musicality and attitude are everything!
Pole Heels & kneepads required.
Prerequisites: forward/backward shoulder roll, shoulder stand, splits no more than 6” off the ground. -
Obsessed with all the fancy footwork you see on social media and dying to get started? This is the class for you! This class is all about giving you the foundational technique (and confidence!) you’ve always wanted while wearing your favorite stripper/dancer heels! This class serves up lessons in posture, poise and power as well as an introduction to choreography in an inclusive, fun, safe and beginner friendly environment.
No street shoes. Please borrow a pair from our heels library at the studio if you’re curious! We have a wide spectrum of sizes and heights to choose from.
Prerequisites: Experience in Pole L1 before taking this class, or completed Beginner Pole series in addition to having prior dance/movement experience. Beginner pole students will find this class challenging. -
For those ready to take their pole-game to the next level! We explore weight transfers, edge-work, and techniques that make it look like you’re floating as you dance. This intermediate level class meshes creative & tricky descents, ascents, transitions and dance sequences with a variety of tricks to ensure that you will never go unchallenged.
Prerequisites:
- Walk steady in 7”+ pole heels without support from pole or wall.
- Clean fan-kick in shoes on both sides.
- Connect two forward pirouettes in a row without stepping between.
- Spin-up from floor in heels.
- Stand on high-relevé in pole heels without the pole for 5 seconds.
- Able to climb the pole with forearm grip on both sides.
Please note: Dancers without demonstrated heels experience must attend Heels Fundamentals and/or receive instructor approval for Heels 2. -
Building off our Beginner Pole series repertoire of spins and transitions, your instructor will provide guided choreography and teach you to connect individual elements to create a short dance routine. You’ll learn to combine a variety of moves into a polished piece, while focusing on musicality and deepening your pole and movement vocabulary.
Styles and format vary by instructor, so be sure to try out a few to find your favorites!
Attire: Heels and kneepads often encouraged, but not required. -
Your instructor will provide guided choreography and teach you to string together individual elements to create a short routine. You’ll learn to combine moves into a polished piece, while focusing on musicality and deepening your pole vocabulary. Styles and format will vary by instructor, so be sure to try out a few to find your favorites!
Heels and kneepads often encouraged, but are not required.
Prerequisites: We suggest you attend a several L1 technique classes before taking this class, or have prior dance/movement experience. Beginner dancers would find this class challenging. -
Let your hair down and dance out it out in this community favorite class! Freestyle Flow provides the movement tools and safe supportive environment needed to develop confidence in and explore your own movement style.
Floor Melt
Guided assignments, verbal and physical cues are provided by your instructor to get you out of your head and better in-tune with your body.
This class is typically taught barefoot. Heels are approved for students already demonstrating capacity to control their movement in Heels Fundamentals.
Attire: Layers encouraged (legwarmers and shorts, or leggings, etc.)
Suitable for all-levels
Prerequisites:
Intro to Pole and L1. Beginner dancers may this class challenging, however we highly encourage you to sign up! -
In this class, we use the 1/3 of the pole and floor to explore various sequences and choreography emphasizing connection, sensuality, and fluidity. Students will develop foundational dance skills to create their own style. Low-Flow is perfect for anyone not ready to invert, but looking to amplify their pole dance practice. Pole heels are encouraged but are not required. Climbing is not a required skill for this class.
Attire: Layers! Legwarmers, socks, leggings, top/hoodie, etc.
Suitable for all-levels
Prerequisites:
- Intro to Pole or x6+ beginner pole classes OR prior dance/movement experience. Beginners will find this class challenging.
What students are saying
“I’m so glad I found this studio! I’m brand new to pole dancing, but the instructors are so amazing, teach well, make it fun & make you feel comfortable! ”
— D.G.