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Achieve Your Pole Goals Faster

  • Build the Right Strength.

  • Improve Your Technique. 

  • Unlock Your Next Move.

● Pole Conditioning Workouts ● Cross Training Workouts

Join Pole Rage

Choose How You Want to Train

Whether you’re building strength, improving your technique, or both, there’s a membership designed for you.

Get stronger for pole

Off-the-Pole Workouts

Perfect if you want to:

✔ 150+ workouts

✔ Build strength for pole
✔ Improve flexibility & mobility
✔ Stay consistent with structured workouts
✔ Train from home

Pole conditioning workouts

Pole Workouts

Perfect if you want to:

✔ 45+ Pole Conditioning Sessions

✔ Improve your technique on the pole

✔ Train for specific pole moves

✔ Beginner to Advanced conditioning
Pole Rage full access workouts

Everything on Pole Rage

Perfect if you want:

✔ Cross-Training + Pole Conditioning
✔ 200+ Workouts
✔ Weekly New Workouts

✔ LIVE Workouts

✔ Structured Programmes

150+ Cross Training Workout 

Build the strength and flexibility behind your pole tricks.

Quick workouts (20-30 minutes)

Live 2-3x a week & on demand access

No pole needed.

22:46

Chopper Workout 

Off-the-pole strength and technique training for your chopper invert.
30:43

Ayesha Workout

Build the power and control you need to nail your Ayesha — no pole needed.
21:44

Core Workout 

Train the deep core muscles that support every pole move.
33:00

Front Splits (Beginner)

This beginner-friendly routine breaks your split down into five simple steps.
Pole dancer training rotator cuff muscles with resistance band for shoulder stability and injury prevention
23:30

Rotator Cuff Workout

Pole Goal: Shoulder Stability | Twisted Grips | Handsprings & Ayeshas
41:00

Beginner Handstand 

Build balance & control to feel stronger upside down on the pole.
Pole dancer training strength and mobility for Ballerina pose on static pole.
37:00

Ballerina - Level 1

Build strength and mobility for beautiful lines in Ballerina.
Pole dancer training back muscles to improve strength for choppers and inverts.
30:00

Back Workout 

Train your back for lifts like choppers, inverts & more.
Pole dancer doing a dead hang to build shoulder strength and grip for pole dance moves.
30:24

Beginner Dead Hangs

Build grip and shoulder stability for spins, tricks & transitions.
38:00

Inside Leg Hang 

Build hip mobility and body awareness to nail this classic pole trick.
Pole dancer stretching into middle splits to improve flexibility for pole moves.
34:00

Middle Splits - Level 1

Build deeper flexibility to support smoother pole movement.

45+ Pole Conditioning Workouts 

Level-based pole conditioning workouts.

Pole required.


Move specific 

Pole conditioning warm-up
12:18

Pole Conditioning Warm-up

Complete before each pole conditioning workout.
21:46

Level 1 - Chopper Invert

Floor-based Chopper Invert Conditioning suitable for beginner levels.
25:05

Level 2 -Chopper Invert

Standing Chopper Pole Conditioning suitable for beginner+ levels.
19:33

Level 3-Chopper Invert

Bent-leg chopper invert pole conditioning, suitable for Pre-inters levels. 
20:13

Level 4- Chopper Invert

Straight-leg chopper invert pole conditioning. Suitable for Intermediate levels.
24:22

Level 5 -Chopper invert

Aerial Chopper Invert Pole Conditioning for Advanced levels.
36:43

Level 1 - Crucifix invert

Floor-based Crucifix Invert Conditioning suitable for beginner levels.

July Cross-Training Calendar 

Live Workouts


🕧 Live either on a  Monday, Wednesday or Friday at 12:30pm (London time).
All sessions are 30 minutes or less, making it easy to fit into your day.


Train with me twice a week, stay consistent, and build strength alongside a supportive community of polers who are serious about progressing.


Short. Structured. Effective.
Every workout is designed with purpose to help you build the strength, control and confidence that transfers directly to your pole training.


Can’t make it live?
No problem. Every session is recorded, so you can watch and complete it whenever it suits you.


Once you join, you’ll receive your Zoom meeting invites every Sunday. The session times automatically adjust to your local time zone.

Start training with us

What Is Pole Rage®?

Pole Rage® is strength and technique training built for pole dancers.


Choose Cross-Training, Pole Conditioning, or both. Every workout builds real, functional strength for pole.


That means:


✅ Strength where you need it

✅ Flexibility that supports your tricks

✅ Short, focused workouts that actually make works for polers.


Pole Rage fills the gap between your pole classes and the conditioning your body really needs so the moves you’re chasing feel lighter, stronger, and more controlled.

Find out More

What Pole Rage Students Are Saying

<div class="editor-content"><p><span style="font-size: 1.875rem"><strong>What Pole Rage Students Are Saying</strong></span></p></div>

I've never trained off the pole before, but after struggling with frequent injuries, l decided to give it a go. l've seen a big improvement in my strength - especially in arm-only moves - and finally nailed my handspring! It's so motivating to train with everyone and see them reach their goals too!

Instagram

@kikaroo_

How to Use Pole Rage®

Pole Rage® is here to complement your pole classes, not compete with them. Just 2–3 short sessions a week can build the strength and mobility your tricks need so you progress faster, train safer, and feel more confident on the pole.


Here's the best way to start

Pole dancer holding a strong shoulder mount, demonstrating a clear pole goal in action.

Start with Your Pole Goal

Know what you’re working toward — whether it’s stronger Inverts, cleaner Shoulder Mounts, or overall strength. Focused goals make your training count.
Pole Rage® workout menu showing a variety of off-the-pole training videos tailored to pole goals.

Pick Your 3 Workouts

Just 90 minutes a week is enough. Choose workouts that target the exact muscles your trick needs and watch your control and power grow.
Split-image showing AC on one side in gym gear holding weights, and on the other side in pole gear facing herself — visually representing balance between off-the-pole strength training and pole classes.

Balance With Pole Classes

Keep your training balanced. Add strength sessions between pole days and rest twice a week to avoid burnout and improve performance.

What You Can Train Inside Pole Rage®

Pole Rage® offers Cross-Training and Pole Conditioning as standalone memberships or combine both for maximum impact. Every workout is designed to build the strength, mobility, control, and technique your tricks need — no random exercises, just structured progress.


Inside the membership, you’ll find:

<div class="editor-content"><p><strong>Pole Trick Workouts&nbsp;</strong></p><p>Off-the-pole strength drills that break down moves like Choppers, Ayeshas, Handsprings &amp; more.<strong> </strong></p></div>

Pole Trick Workouts 

Off-the-pole strength drills that break down moves like Choppers, Ayeshas, Handsprings & more.

<div class="editor-content"><p><strong>Muscle Group Strength</strong></p><p>Target specific muscle groups like core, glutes, back &amp; shoulders to support your pole goals.</p></div>

Muscle Group Strength

Target specific muscle groups like core, glutes, back & shoulders to support your pole goals.
<div class="editor-content"><p><strong>Skill Builder</strong></p><p>Build control with handstands, headstands, dead hangs, and drills that support your pole goals.</p></div>

Skill Builder

Build control with handstands, headstands, dead hangs, and drills that support your pole goals.
<div class="editor-content"><p><strong>Flexibility &amp; Mobility</strong></p><p>Build active flexibility and joint mobility to move better, feel safer, and nail your lines.</p></div>

Flexibility & Mobility

Build active flexibility and joint mobility to move better, feel safer, and nail your lines.
<div class="editor-content"><p><strong>Recovery &amp; Injury Prevention</strong></p><p>Stretch, release, and foam roll with intention so your body recovers stronger, not sorer.</p></div>

Recovery & Injury Prevention

Stretch, release, and foam roll with intention so your body recovers stronger, not sorer.
<div class="editor-content"><p><strong>NEW! Pole Conditioning Workouts</strong></p><p>Chopper &amp; Invert Pole Conditioning, Full Body, Upper Body and Core.</p></div>

NEW! Pole Conditioning Workouts

Chopper & Invert Pole Conditioning, Full Body, Upper Body and Core.

Meet your Instructor, AC

Hey, I’m AC — certified XPERT Fitness & Spin City pole instructor, personal trainer, and the founder of Pole Rage®.


I teach at three UK studios, run workshops, and lead a growing online crew of polers who are serious about building strength that lasts.


Like a lot of polers, I fell in love with the sport — but no one was teaching how to get strong. I kept learning new tricks, but without a solid foundation, I stayed stuck (and sore). I didn’t want to keep guessing. I wanted to train smart.


So I took matters into my own hands — studying how the body moves, testing new methods, and sharing my progress online. That’s when I realised: it wasn’t just me. So many others were frustrated too.


Join us

Everything You Need to Achieve Your Pole goals

Build your strength off the pole, then apply it to technique through pole conditioning

price option <div class="editor-content"><p><span style="font-size: 1.25rem"><strong>MONTHLY</strong></span><br></p></div>

MONTHLY

£17.49

No Pole Needed 

  • Pay monthly — cancel anytime

  • 130+ cross-training workouts designed to support pole strength

  • Live training 2–3x per week to help you stay consistent.

Join us
price option <div class="editor-content"><p><span style="font-size: 1.25rem">MONTHLY</span></p></div>

MONTHLY

£19.99

Pole required

  • Pay monthly — cancel anytime

  • 40 pole conditioning workouts for Choppers & Inverts, full body, core and upper body.

  • Step-by-step levels

Join us
price option <div class="editor-content"><p><span style="font-size: 1.125rem"><strong>MONTHLY</strong></span></p></div>

MONTHLY

£29.99

Pole + off-the-pole

  • Pay monthly — cancel anytime

  • Save £7.49 per month (Save 20%)

  • 130+ Cross-Training + Pole Chopper Conditioning workouts 

  • Train strength & technique

Join us 

Learn How to Achieve Your Chopper Invert

  • Discover why your chopper isn’t happening

  • Build the strength with targeted off-the-pole workouts

  • Learn how to apply that strength with Pole Conditioning

  • Track your progress with simple training tools

Try Pole Rage for £9.99