Pole Classe Descriptions

There are no weight limits for our classes

Not sure where to start? Request a free phone chat with our Ascendance Team.

We’d love to hear your questions and help develop a plan for your specific desires and goals!

CLASS DESCRIPTIONS

Brand New to Pole? Start with our Intro to Pole Series!

Technical Pole

Beginner Pole

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!

Pole Conditioning
Part strength training, part cardio, and part rehab, this full-body conditioning workout is designed to enhance body awareness, muscle definition, balance, strength, and endurance in major muscle groups needed to progress in your pole journey no matter your level. True beginners through experienced polers are welcome! Your instructors adapt curriculum to meet you where you’re at, while leaving you feeling accomplished and sore in all the right places the following day.

Attire: shorts and sleeveless tops highly encouraged

Suitable for all-levels, including those with no pole experience.

Pole L1

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 condition our bodies to sit on the pole and climb with safe and efficient technique. We also 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 and L1/2 have to offer. Your Pole practice is a journey, not a race!

Pole L1/2 
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 our 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 Jasmine 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.

Pole L2
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)

• 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.

Pole L2/3
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. We also begin Ayesha prep. Regular flexibility training outside of class will be essential to successfully achieving most shapes and combos taught at this level.

Prerequisites:

• Unassisted inverts on both sides

• Can smoothly execute and combo 3 inverted poses

• Clean 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.

Pole L3
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 simple combos aerially.  Students can expect to establish skills like cross-ankle laybacks, circus climbs, Broken Doll and condition for caterpillar climbs, and the Ayesha.

Prerequisites:

• Clean controlled deadlift & descents from inverts

• 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.

Pole L3/4

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 pose.

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.

Pole L4
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.

Pole L4/5
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.

Pole Climbing & Inversions
Students in Pole L1-L3 who are struggling with climbs and inverts will all benefit from this technique-heavy class designed to supporting improvement in their climbing and inversion abilities at all levels.

We will work on different climbs during a portion of class and inversion techniques, as well as leg hooks during the other portion.

This class is perfect for students who are just going into L1, L2, and even L3 (aerial inversions/ shoulder mounting.) Your instructor will meet you where you're at skill-wise!

Dance Pole

Beginner Floorwork
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.

Floorwork L2

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.

Heels Fundamentals
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. 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.

Heels 2
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.

Please note: advanced polers without proven heels experience must attend Heels Fundamentals and receive instructor approval for Heels 2.

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.

Beginner Pole Choreography
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.

Pole Choreography L1
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 3-4+ L1 technique classes before taking this class, or have prior dance/movement experience. Beginner dancers would find this class challenging.

Pole Choreography L2
This intermediate level choreo class provides guided choreography, connecting individual elements to create a short routine. We combine moves into a polished piece, focusing on musicality, expression, and deepening pole vocabulary. Styles and format vary by instructor, be sure to try out a few to find your favorites!

Heels and kneepads are often encouraged, but not required.
Prerequisites: proficient in L1/2

Freestyle Flow Movement
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.

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 will find this class challenging, however we highly encourage you to sign up!
  

Low Flow/Floorwork L1

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.
  

Low Flow/Floorwork L2
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 further develop 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.

Attire: Layers! Legwarmers, socks, leggings, top/hoodie, etc.

Suitable for L2 students and up, or experience dancers

Prerequisites:

ExoFlow L2+
This intermediate level heels-based pole class covers choreography inspired by Russian Exotic Flow. Prior pole experience required; dancers must be proficient in Heels Fundamentals and a variety of technical pole classes prior to enrolling in this class.

ExoFlow merges pole tricks and contemporary dance with techniques typically found in gymnastics and ballet for a breathtaking style unlike any other.  Learn to combine graceful flow from pole to floor and tap into the raw sensuality and classical technique of Russian style.  We start slow and gradually build up to full song speed to find your bad bitch energy.

We highly recommended wearing something that makes you feel like a total baddie. Dressing the part brings your personality to the forefront and amplifies your personal movement style!

Attire: Heels, and Kneepads required.

Prerequisites:

• Deadlift fan kick and/or invert

• Heels Fundamentals skills

• Desire to have fun and kick booty!

Floorwork L2+: Strip Plastic

In this intermediate heels-based class you will train the fundamental elements of Strip Plastic style as well as combining them into short choreography phrases. Strip Plastic style melds elements of modern jazz, ballet technique, Latina and Oriental genres with erotic movement. “Plastic” style is in it essence elegant, aerobic, sensual and intentional. Kneepads &/or leg warmers required.

Attire: Heels, and Kneepads required.

Prereqs:

• 7-8" Pole Heels only (no street shoes)

• Can stand and walk unassisted in pole heels

• Splits no more than 6" off the ground

• Unassisted Pole Invert

Liquid Motion®
Liquid Motion® is floorwork-based class that helps with the exploration of grounded and sensual movement. This class uses technique and body awareness to improve movement quality.

This program teaches how to achieve a seamless and natural movement quality by applying basic dance theory and sensual movement exploration.

Suitable for all-levels.

Liquid Motion® is a method and style of dance and movement education that is brought to the general public through safe, fun, and educational classes and certification trainings worldwide. Liquid Motion® primarily utilizes the floor as its classroom, working from the ground up. The Liquid Motion® method trains students and teachers using floor work techniques that translate universally to all types of movement. Its creator, Jeni Janover, has rewritten the way the movement industry teaches sensual floor work and has changed the way we as a visual and performing arts culture interacts with you, the client. Our approach makes Liquid Motion® accessible to the masses – we don’t just “roll around on the floor.” The Liquid Motion® program will challenge you both physically and mentally in ways traditional floor work and sensual movement classes never have. The end result is breathtaking and life changing. Liquid Motion® is recognized around the world for its seamless, organic and hypnotic quality of movement. The Liquid Motion® approach is designed by real people, for real people, which means you will be successful…we guarantee it.

Booty!
Unleash the peach! Back by popular demand, this power-hour off-the-pole dance class focusses on all-things derrière’. Develop the basics of booty-dance and twerk isolations through high-energy mini choreo sequences each week.

Kneepads required. Shorts (as short as you want!) or loose pants highly encouraged. Leggings & other tight-fitting garments tend to diminish the effects of isolations. Above all else, wear what you feel most confident moving in.

Suitable for all-levels.

*Classes are subject to change. Please email hello@ascendancestudios.org for more details.

New Here? Visit our Pricing page for more info, check out How to Book, or visit our Online Store to purchase