POLE FITNESS | A-Core Pole Fitness

POLE FITNESS/ DANCING

LESSONS CREATED AROUND YOUR ABILITY

Each individual will learn tricks and spins at their own pace, when you are ready for them.

Everyone progresses at different rates and you will be guided through the moves safely and effectively.

OUR CORE CLASSES

POLE FOUNDATION (BEGINNERS LEVEL 1)

Learning specific tricks, spins and poses that will give you the skills necessary to be safe and effective.
You will notice your posture, fitness and confidence will improve and more importantly, you’ll have loads of fun while starting to achieve your goals.
Learning basic pole spins such as Fireman, Back Hook in your 1st session progressing up to Side Spin, Boomerang and more. You will start strengthening exercises to improve your strength fitness and conditioning to prepare your body for the next levels.
You will also learn the Foundations of Inverts from the floor.
No prior dance or fitness experience is needed. Don’t forget we were all beginners once.
Once you confidently complete Foundation Level 1 you then move into the Improvers class.
Approximately 16 weeks although this can vary from person to person and should only be used as a rough guide.

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POLE IMPROVERS (BEGINNERS LEVEL 2)

These are suitable for students who have completed the Foundation course (Aprox 12 weeks).
The skills in these classes will complete your repertoire of upright spins, and prepare you for inverting confidently – all on both sides!
There is a focus on good form and strength to prepare you for the next level.
When you have mastered the spins, gained strength and have come accustomed to pole we will introduce you to more Improver moves which are mainly upside down such as; Gemini, Scorpio, X Knee / X Ankle, Bow & Arrow etc.
Approximately 16 weeks although this can vary from person to person and should only be used as a rough guide.

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POLE INTERMEDIATES

The skills in these classes will complete your repertoire of upright spins, and prepare you for inverting confidently – all on both sides!
There is a focus on good form and strength to prepare you for the Advanced classes.
This class builds on your skills learnt in Foundation and Improvers, mastering harder spins, gaining further strength and becoming more accustomed to the pole, introducing you to more Intermediate moves such as; Remi, Iguana, Ayesha and more.
Approximately 16 weeks although this can vary from person to person and should only be used as a rough guide.

POLE ADVANCED

It is at this level where its not about knowing and doing every trick in the book, it’s about understanding the Foundations of the exercises and the ability to break them down into manageable chunks appropriate to you as an individual.
Students are able to confidently demonstrate Foundation and Improvers exercises with good form/correct technique and really on both sides.
Students will improve on strength, power and flexibility skills that have been learnt previously as well as more complicated pole combinations. This level is about perfecting your moves, adding extra spice to your routines and pushing your skills even further.
You will progress your skills to learn bigger combinations, harder spins, harder inverts, specific skills (Spinny / Partners etc) and much more. At this level we will be introducing you to more Advanced moves such as; Handspring, Titanic, Russian Layback and more.
This session is 60 minutes to really focus on maximising your skills at this level.
Suitable for those who have pole experience for example; be able to Gemini / Scorpio switch (no hands), Butterfly, X knee / X Ankle. Be competent and confident on both sides with spins and spinny pole techniques.
Will have experience of approximately 1 year although this can vary from person to person and should only be used as a rough guide.

POLE OPEN PRACTICE SESSIONS

This session is yours.
It is unstructured and for you to use to work on anything you need to, just have a move/moves that you have been struggling with or need a bit more practice and there will be an instructor to help you with what you’re trying to achieve.
Suitable for Improvers and above.

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EXOTIX POLE FLOW

A fun class focusing on the sexy side of pole dance!
You will learn sensual dance, how to move around the pole and perform.
Just bring your finest heels, knee pads and get to grips with pole dancing and having a giggle.
Learning with us, you will learn exercises and tricks as well as dance based movements leading to a Sexy Routine.
Open to all levels.

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CURVY POLE FITNESS

It is one of our most innovative offerings is completely catered to curvy women.
Every stretch, move, and technique in our Curvy Pole class has been specially designed to help you get in touch with your feminine side, lose weight, and have fun in a welcoming and friendly atmosphere.
There‘s no need to be embarrassed if you can‘t complete a trick because you‘ll be surrounded by other women who understand! When you do finally get that trick, you‘ll feel great, and we‘ll all celebrate right along with you.

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EXTRA FLEX POLE

Classes are recommended for people who spend many hours in front of a computer in one position or work in a standing position. Side effects of this lifestyle are contractured neck muscles and back problems.
Also, ladies who train Pole Fitness need to stretch the body, because they often have tight muscles, which in a certain way block the ability to correctly perform the figures on the So we have combined pole fitness session with an extra time for stretching.

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MIXED ABILITY

A class catering for all levels from complete beginners up to advanced, you will be on a pole with other ladies / gents of different abilities and will work through a wide range of spins and inverts set to your capability.

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POLE CONDITIONING

An intense workout using the pole to build strength.
Using you own body weight as resistance this class will focus on pole purely for its fitness benefits, you will go through a series of specfic conditioning moves that will very effectively tone your body, not for the faint hearted!
Suitable for all levels.

PLEASE NOTE

If you are new to A-Core Pole Fitness you may be asked to attend 1-2-1 session first for an assessment on your ability level, this is to ensure you are matched safely and effectively to your appropriate level where possible.