Stop trying the move
Train what it needs
Pole conditioning that breaks down the strength and technique behind your pole moves, helping you build towards them step by step.
✓ Train the Move — Chopper, Ayesha, Butterfly + more
✓ Train the Muscle — Core, Upper, Lower + Full Body
✓ Condition to Music — Fun Dance Conditioning
✓ Progress Step by Step — Floor to Aerial
I’M READY TO GET STRONGER
Pole conditioning breaks a pole move down into step-by-step exercises and progressions, helping you build the strength and technique needed to achieve it.
Instead of repeatedly trying the full move, you work through each part progressively, building your strength, understanding the technique and gaining confidence as you go.
Each progression gets you one step closer to putting the full move together.
This isn’t random pole drills.
It’s structured technique training built on the Pole Rage® Pyramid.
You don’t jump straight to the trick.
You train the movement first.
Each workout strengthens the key muscle groups involved in your chopper and invert to crucifix — core, lats, shoulders, hip flexors — while teaching you how to engage them correctly on the pole.
Then, at the end of every session, you apply that strength through a chopper entry appropriate to your level.
You’re not just getting stronger.
You’re learning how to use that strength inside the movement.
That’s what makes your invert cleaner, lighter, and more controlled.
Pole Conditioning Workouts
60 step by step pole conditioning workouts across progressive levels.
Designed to build strength and technique for Chopper inverts and key muscle groups like core, upper body and full body,
Most pole dancers try to go straight into the full move.
But choppers and inverts require control through every phase — tuck, tilt, lift, and hold.
Pole conditioning breaks the movement down into structured progressions on the pole, so you build the correct technique before attempting the full trick.
Instead of forcing the invert before your body is ready, you train it step by step — reducing frustration, improving form, and lowering injury risk.
Start Training With Us
Also used by Instructors & Studio Owners
These workouts helped me maintain my strength while I couldn’t pole due to injury. They fit perfectly into my workday and are challenging enough to see real progress. Since returning to pole, I’m amazed at how much strength I’ve retained. I now recommend them to my students wanting to build strength for moves like chopper and shoulder mount.
Instructor at Pivot Pole Studio
As an instructor with a full-time job, it’s hard to find time to train for yourself. Training with AC has helped me maintain my strength, correct imbalances from teaching, and feel more confident in my classes. The workouts are hard but fun, easy to fit into a lunch break, and genuinely make a difference.
Instructor at FPS Fitness Studio
The Pole Rage® Formula
Pole strength and technique with strategy.
Every exercise is built with purpose to target the muscles your pole tricks need. Real structure. Real strength. Real results.
Pole conditioning
warm-up
Complete the 12 minute warm-up first
4–5 focused exercises
4-5 targeted exercises to improve strength and correct technique.
30 seconds each side
30 seconds each side, complete as many reps as you can in the given time.
Everything You Need to Achieve Your Pole goals
Build your strength off the pole, then apply it to technique through pole conditioning
MONTHLY
£19.99
Pole required
Pay monthly — cancel anytime
60+ pole conditioning workouts for Choppers & Inverts, full body, core and upper body.
Beginner to Advanced
MONTHLY
29.99
Pole + off-the-pole
Pay monthly — cancel anytime
200+ workouts - Train both cross-training and pole conditioning.
Train strength & technique