YOUR BALLERINA
Built Piece by Piece.
A clear 6-week plan to help you work towards your Ballerina.
Build the strength, mobility and technique your Ballerina needs.
· 3 Workouts a Week (on & off the pole)
· 12 Weeks Access
· One-Off Payment
START TRAINING
Can’t reach the pole behind you?
Struggling to hook your leg around the pole?
Feeling uncomfortable through your shoulder?
Convinced your shoulders just aren’t flexible enough?
There’s a lot going on in Ballerina and flexibility is only one piece of it.
Let’s figure out what your Ballerina needs and train it.
Ballerina might look like one beautiful move, but your body is doing a lot to create & hold that shape.
Start Training
There’s a lot happening in your body to create your Ballerina shape.
SHOULDERS
You need enough active shoulder mobility to reach back and grab the pole, plus the strength and stability to engage and support the position.
UPPER-BACK ROTATION (THORACIC ROTATION)
Your upper back needs to twist as you turn your body around the pole. If you can’t get enough rotation through your upper back, you may end up asking your shoulder to do more of the movement.
HIPS
Hip mobility and positioning help you create the space to hook your leg around the pole.
BACK LEG + HIP EXTENSION
As you progress towards Twisted Ballerina, you’ll need more hip extension to take the back leg behind you and create the shape.
You can have the mobility for Ballerina and still struggle to get into the shape.
Your torso rotation, hip position, where the pole sits against your body and how you use your push and pull arms all help create the space you need to get into your Ballerina.
How we train your Ballerina
You’ll follow this across 6 weeks, with 3 workouts a week, plus 12 weeks of access so you have time to practise, repeat and progress.
Strength & Mobility
Build the shoulder strength and mobility, upper-back rotation and hip mobility your Ballerina needs.
Pole Conditioning
(Level 1-4)
xxxxx
Ballerina Technique
(Short Tutorials)
Progress your Ballerina
Work through your Ballerina progressions, from Baby Ballerina and floor-based entries towards more advanced shapes including Twisted Ballerina.
What You'll Train
Your 6-week programme brings your strength, mobility, pole conditioning and Ballerina technique together in one clear plan.
Choose the training option that works for you.
Follow the 6-week Ballerina Programme or get Full Access to Ballerina and the complete Pole Rage workout library.
Ballerina Programme
£X.XX
Focused training for your Ballerina goal
✔ 6-week structured programme
✔ 3 workouts a week
✔ 12 weeks access
✔ No membership required
✔ One off payment
Full Access Membership
£29.99
per month
Train your Ballerina + your other pole goals
✔ 200+ Home and Pole Workouts
✔ Includes the Ballerina & Chopper Invert programme.
✔ LIVE Workouts Twice a Week
✔ Cancel Anytime
If Ballerina is your main goal, choose the 6-Week Ballerina Programme. You’ll get a clear training plan to follow, with 12 weeks of access and no ongoing membership.
If you have more than one pole goal, Full Access gives you the Ballerina Programme plus the complete Pole Rage workout library, other programmes and live workouts for £29.99 a month.
Same Ballerina plan. Two ways to train.
What Are Polers Saying
A fun dance workout that keeps you moving, burning energy, and reaching your goals without feeling like exercise!
@aniiukapole
I really enjoyed this workshop💖. It was such a fun energetic movement designed that target's your muscles 💪
@Shenice_xoxoxo
Loved it! This workshop was all about making you work without feeling the pain.
@Polerina.stella
You need mobility for Ballerina, but flexibility is only one part of the move. Ballerina also requires shoulder strength and stability, upper-back rotation, hip mobility, body positioning and technique.
That’s why I recommend training the different building blocks rather than repeatedly trying the finished move.
It could be one of the things affecting your Ballerina, especially if you find it difficult to reach your top arm overhead up by your ear.
But your upper-back rotation, shoulder stability and body positioning can also affect how easily you can reach the position. This is why I like to work on shoulder mobility alongside the other Ballerina building blocks.
Reaching behind you in Ballerina requires movement through both your shoulder and your upper back.
Your upper back needs to rotate as your torso turns around the pole, while your shoulder needs enough active mobility to reach back and take your grip. Your body position around the pole can also make a big difference to how far you need to reach.
If you’re struggling to hook your leg around the pole, it isn’t necessarily because you need more flexibility.
Your hip position, torso rotation and where the pole sits against your body can all affect the amount of space available for your leg to travel around the pole.
This is one of the reasons Ballerina technique is just as important as working on your mobility.
Ballerina places a lot of demand on the shoulder, and discomfort can have different causes. Your shoulder mobility and stability, upper-back rotation, technique and body positioning can all affect how the position feels.
Pain isn’t something I recommend pushing through. If Ballerina is causing pain, stop the painful movement and consider getting it assessed by an appropriate healthcare professional or physiotherapist before continuing.
Ballerina uses your upper body, back, shoulders and core to help you support and control your position, while your hips and legs help create and maintain the shape.
Rather than thinking about one individual muscle, I like to train Ballerina as a combination of strength, mobility, stability and technique.
Start by breaking Ballerina down into its individual building blocks.
Work on your shoulder mobility and stability, upper-back rotation, hip mobility and positioning, then add Ballerina-specific pole conditioning and technique.
This is exactly how the Pole Rage Ballerina Programme is structured: we train the pieces individually before bringing them together into the complete move.
Will these workouts improve my stamina?
xxMembership.
Build your foundations first before progressing the shape.
As you move towards Twisted Ballerina, the mobility demands increase, including the hip extension needed to take your back leg further behind you. Your shoulder mobility, upper-back rotation, strength and technique still form part of the progression.