Levels

 
Pole dance intro
only accesable as a series of 10 classes.
​we have 3 intro series per year in january, april and september.
We start from 0, no prequisites needed. The foundation is made up of climbing, sitting, hanging in the knees, floorwork, spins with 2 arms and safely learning to hang upside down. Basic strength and flexibility will be trained in the warmup.

Level 2 Pole dance
We start to combine tricks, go more upside down and aim to get comfortable in our basics.
In this class we work on inversions, butterfly, brass monkey, lean back, step on pole, superman, jade, handstands and variations of this.
 
Level 3 Pole dance
We are comfortable in our basics and we will level up the game. In this class we will nail all our handsprings, shouldermounts, aerial inverts, one arm spins...
Focus will be on longer combinations on static and spinning pole to build up your strength and a higher level of flexibility is required in this class,


Aerial Hoop Intro
only accesable as a series of 10 classes.
we have 3 intro series per year in january, april and september.
We start from 0, no prequisites needed. We will learn the basics, build a lot of strength, get safely in and out of the hoop, leghangs, inversions, balance tricks, backhangs. 
Everything you need to build up to feel confident for longer combinations.

Level 2 Aerial hoop
You feel confident in the basic positions of the hoop. Balancing on back or belly, hanging safely in the knees, feet and back, are comfortable hanging and going upside down.
We will continue to level your pulling strength to get your aerial inverts, learn to pullup and gain more upperbodystrength to pull yourself into the hoop.

Level 3 Aerial hoop
You have your inverts or close to them, your flexibility does not hold your back in most tricks and you have enough gripstrength to hang on one arm. 
In this class the combinations will be longer, more technique will be required, so we need more upperbody strength, we start to feel a start of pullups and learn to hold our top hanging positions.
We aim to clean up our combinations and get nice lines, transitions and flow.

Level 4 Aerial hoop
In this class you have a good level of flexibility, you have your splits or close to them. You have ease and flow trough your transitions because you have a strong grip and good technique of the basics. You have your inverts in the hoop, manage to hold your top position on the hoop, are able to perform leg raises above horizontal and get at least half a pullup done.

Handstand level 1
you are able to swing or walk up to the wall to your handstand. Here you can stand at least 20 sec without collapsing in the shoulders, you can hold your own weight.

Handstand level 2
You have taken at least 10 previous handstand classes to build up your strength, here you were able to perform the exercises without the box.
OR you have previous experience in freestanding OR you can hold yourself in wall assisted handstand for 40 sec.
We will work on freestanding, you can already hold it a litlle bit(3-20sec)  or start to feel comfortable swinging up to freestand by yourself.

Strength training
All levels, different exercises will be given when needed.

Aerial conditioning
A full on pole, hoop or barz workout. It is heavy on the upperbody so be ready to work hard. Beginners can join, but need to be aware it takes time to build the strength to perform a good amount of reps and sets correctly. There will be differentiation between the levels. 
We will also set a goal and work towards it, there will be 15 minutes time spent on your goal every class.

Stretch
All levels, no experience needed. prepare for an intense workout to build up your active flexibility and a healthy mobility.

Pole choreo
All levels, heels allowed but not necessary.