Pole Classes

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.