Stand with your feet wide a part and your toes pointing outwards. Lower down by bending through the knees to a squat position. Push the floor away to return upright.
Rotate the body 90 degrees and bend through the knees again to enter a split squat/upright lunge position. When performing this variation of lunge aim to keep a 90 degree bend through the knees. Push the floor away to return upright. Rotate the body to face forward again. Repeat the squat and lunge on the other side

Stand with your feet roughly shoulder-width apart and your knees slightly flexed with the kettlebell hanging between your legs. Initiate the movement by thrusting the hip forward/driving through the glutes. The arms will naturally raise as you thrust to a standing position. While you swing the kettlebell up, extend your knees, and when the kettlebell swings down, return to a half-squat/bent knee position.

Standing holding onto object for support, raise a leg up to your maximal height whilst keeping the knee straight and back upright. Focus on keeping the standing leg straight so it doesn't microbend as you lift the other leg. Lower back down to repeat.

Begin this exercise with a resistance band secured to the pole or alternative object around shoulder height. Facing the anchor point with one end of the resistance band in each hand, take one large step back. With your feet a shoulder width apart and with a slight bend in your knees, to flex forward at the waist until your hips and shoulders are in-line with the resistance band. While keeping your elbows and wrists more or less parallel to your body and in line with the angle of the resistance band, slowly pull back on the band. Drive your elbows down towards the hips. Control a slow return.

Standing with soft bent knees and a band anchored around an object, hold one end of the band in each hand. Take a step back away from the anchor point and maintain an upright torso. From here bend through the elbows driving them backwards past your waist. Maintain a gentle squeeze through the upper back in this exercise.

Holding dumbbell 30-40 degrees out to the side and hand facing forwards, slightly in front of body. Slide the tip of the shoulder up and backwards towards the base of your skull whilst keeping your elbow straight. Cue: Visualise a small child pulling on your arm to drag you away, and resist that by pulling inwards in the opposite direction.

In a four point kneel, tuck your toes under and press through the arms to lift your knees a small amount off the floor.
Control a lower back to the ground.

Laying on your back, gently tuck your pubic bone into your belly button and flatten your ribcage down towards the belly button. Float one leg into the air keeping the pubic bone tucked in/stomach position engaged. Then lift the other leg. Place your hands onto the lower thighs and press your knees into the hands towards the chest. The hands will gently resist the pressure of the knees.

Stand with your feet wide a part and your toes pointing outwards. Lower down by bending through the knees to a squat position. Push the floor away to return upright.
Rotate the body 90 degrees and bend through the knees again to enter a split squat/upright lunge position. When performing this variation of lunge aim to keep a 90 degree bend through the knees. Push the floor away to return upright. Rotate the body to face forward again. Repeat the squat and lunge on the other side

Stand with your feet roughly shoulder-width apart and your knees slightly flexed with the kettlebell hanging between your legs. Initiate the movement by thrusting the hip forward/driving through the glutes. The arms will naturally raise as you thrust to a standing position. While you swing the kettlebell up, extend your knees, and when the kettlebell swings down, return to a half-squat/bent knee position.

Standing holding onto object for support, raise a leg up to your maximal height whilst keeping the knee straight and back upright. Focus on keeping the standing leg straight so it doesn't microbend as you lift the other leg. Lower back down to repeat.

Begin this exercise with a resistance band secured to the pole or alternative object around shoulder height. Facing the anchor point with one end of the resistance band in each hand, take one large step back. With your feet a shoulder width apart and with a slight bend in your knees, to flex forward at the waist until your hips and shoulders are in-line with the resistance band. While keeping your elbows and wrists more or less parallel to your body and in line with the angle of the resistance band, slowly pull back on the band. Drive your elbows down towards the hips. Control a slow return.

Standing with soft bent knees and a band anchored around an object, hold one end of the band in each hand. Take a step back away from the anchor point and maintain an upright torso. From here bend through the elbows driving them backwards past your waist. Maintain a gentle squeeze through the upper back in this exercise.

Holding dumbbell 30-40 degrees out to the side and hand facing forwards, slightly in front of body. Slide the tip of the shoulder up and backwards towards the base of your skull whilst keeping your elbow straight. Cue: Visualise a small child pulling on your arm to drag you away, and resist that by pulling inwards in the opposite direction.

In a four point kneel, tuck your toes under and press through the arms to lift your knees a small amount off the floor.
Control a lower back to the ground.

Laying on your back, gently tuck your pubic bone into your belly button and flatten your ribcage down towards the belly button. Float one leg into the air keeping the pubic bone tucked in/stomach position engaged. Then lift the other leg. Place your hands onto the lower thighs and press your knees into the hands towards the chest. The hands will gently resist the pressure of the knees.

Follow along with the movements of the pole warm up to get your ready for conditioning on the pole.

Kneeling in front of the pole, reach your hands to above forehead height. Bring the elbows together, press the feet into the floor and pull the pole out of the roof to lift your knees off the floor. Pull yourself up until your mouth meets your hand height.

Stand with your feet in front of the pole and legs wide. Holding onto the pole, lower yourself into a parallel squat. Keeping a strong pull through the arms, slowly extend one knee at a time alternating between legs. Maintain your pull throughout.

Stand side on to the pole with hand at waist height. Extend the elbow to lean backwards and bend through the elbow to pull yourself back upright.
To progress place the hand at shoulder height.

Sit on the floor with the pole in our armpits and hands in a stronghold grip position. Legs will start elevated off the floor in a tuck
Slightly lean back through the torso as you prep to extend the legs. Tuck and extend the knees.

Standing with the pole in our armpit in a stronghold grip, pull the pole out of the roof as you drive the knees up towards the chest.
Maintain a strong pull of the pole throughout.

Laying on your back with your head at the base of the pole, place the hands around the pole in a cup grip shoulder mount position. Bring your knees in towards your chest as you lift the tailbone off the floor, aiming to lift the hips and pelvis to the pole. Control a slow lower back down.
If experiencing discomfort on the spine during this exercise, you can use a towel/pillow underneath the area of the spine that's in contact with the ground.

In a floor crucifix position, lower the hips towards the floor. Pull firmly through the arms to drive the legs back up the pole again.

Follow along with the movements/exercises shown to cool down after your pole workout.