Instructor is Michele Medina.

In this 2-hour workshop, we will start with a warmup that focuses on warming the joints and core. We'll then move on to hip and hamstring exercises, including front splits, middle splits, and straddles.

Next, we'll focus on properly preparing for backbends, by starting with core work and back activation exercises. We'll then move on to shoulder stretches aimed at preparing for backbends.

Finally, we'll finish with a cool down consisting of exercises that neutralize the spine, as well as core exercises that support the back.

This workshop will include partner adjustments to help participants understand their bodies better. Adjusters will also learn from the individuals they're adjusting. By the end, participants are expected to become experts in their own body.

Default purchase includes loops. An additional $40 is required to upgrade to chains.

Week 1: Introduction to different spinning entries, simple poses combining both slings, simple poses using separate slings, and a short combo.

Week 2: Review spinning entries and short combo. Introduce floor sequence and new combo. Practice with music.

Week 3: Review previous combos. Introduce a new floor sequence and new combo. Practice with music.

Week 4: Clean up previous combos as a group. Last 20 min of class will be spent giving students 2 opportunities to video record (with cell phones) against the white wall with colorful mood lighting. Can purchase a crispy video add-on where Pixie records you.

Please note that missed sessions cannot be replaced with other classes or events. All classes in this series will include 5-10 min of conditioning.

This 4 week series is a beginner* friendly introduction for if you’re fascinated by dynamic pole tumbles but think they’re out of your reach or don’t know where to start.

Please note that missed sessions cannot be replaced with other classes or events. All classes in this series will include 5-10 min of conditioning.

Floor-to-ceiling pole. Platform heels recommended but not required. Knee pads required.

Week 1: Learn ~1 minute choreography to a 3-4 min song

Week 2: Review previous section. Learn an additional ~1 min choreography.

Week 3: Review previous sections. Learn the final ~1 min choreography.

Week 4: Clean whole choreography as a group. Last 20 min of class will be spent giving students 2 opportunities to video record (with cell phones) against the white wall with colorful mood lighting. Click here to purchase 3k-4k video recording.

Please note that missed sessions cannot be replaced with other classes or events.