Current program as of 27 July 2026

Pole might be the main character around here, but I also genuinely love going to the gym.

My gym training used to be much more focused on how I wanted my body to look. That hasn’t completely disappeared—I still have one proper heavy glute day because obviously 🍑😉—but the rest of my program now has a different purpose.

I’m training to become better at pole.

That means building pulling strength, power, stamina, compression, active flexibility and enough strength to keep my legs straight when they are supposed to be straight. The funny thing is that changing the purpose of my gym training has made me enjoy it even more. It no longer feels like I’m repeating exercises just to change my body. Everything has a reason and connects to something I want to improve on the pole.

I could keep this program in a normal document somewhere, but I know myself—that would eventually become another boring file I forget exists.

Putting it on the blog makes it creative. I can add cute photos, progress updates, little comments and all the things that make it feel like mine. It becomes more than a list of exercises. It becomes a record of this part of my pole journey.

This is my current program as of 27 July 2026. It will definitely change as my pole timetable, strength and goals change—which is exactly why I want to keep dated versions here. Future me can look back and see what I was doing, what worked and what eventually got replaced.

This is my personal training program, built around my body, pole schedule, experience and injury history. I’m documenting what I do, not recommending that anyone copy it.

Monday — Skippable Recovery Day

Monday is deliberately the least important gym day of the week.

If I feel good, I can do some light full-body movement, core and mobility. If I’m tired after the weekend, I can skip it without losing one of my important training sessions.

Possible Monday work:

• Easy walking or cycling.
• Light upper- and lower-body movements.
• Dead bugs.
• Bird dogs.
• Pallof presses.
• Shoulder and hip mobility.
• Gentle flexibility.

Nothing essential lives on Monday—and I really like it that way.

Tuesday — Heavy Glutes and Lower Body

Tuesday is my main progressive-overload strength day and the one day where glutes are still absolutely allowed to be the main character. 🍑

My current exercises include:

• Smith-machine hip thrusts: 3–4 sets of 6–10
  Current weight: 20 kg per side, plus the Smith bar.
• Smith-machine sumo squats: 3 sets of 8–10
  Current weight: 20 kg per side, plus the Smith bar.
• Romanian deadlifts: 2–3 sets of 6–10.
• Bulgarian split squats: 2 sets of 8 per side.
• Adductor machine: 2–3 sets of 10–15.
• Calf raises: 2–3 sets of 10–15.

I also have a tricks class later, so the goal is to train my lower body properly while keeping my upper body fresh for pole.

Wednesday — Power and Explosive Movement

Wednesday is for developing more BOOM.

This is less about bodybuilding and more about producing force quickly, moving athletically and feeling powerful.

My current exercises include:

• Kettlebell swings: 3 sets of 10–15
  Current weight: 10 kg.
• Explosive step-ups with a knee drive: 3 sets of 6–10 per side.
• Lunge into a kick: 2–3 sets per side.
• Jump variations: 3 sets of 3–5.
• Medicine-ball slams or battle ropes.
• Single-leg balance and stability work.
• A short rotating core block.

I only recently started doing this kind of training, and it has already become one of my favourite gym days.

Thursday — Moderate Lower Body and Glute Accessories

Thursday morning is controlled because I have Mishka’s pole-conditioning class at 4:30 pm—and that class is completely fucking insane.

The gym session is mostly moderate lower-body and accessory work:

• Moderate hip thrusts if appropriate.
• Glute kickbacks: 3 sets of 10–15 per side
  Current weight: 10 kg.
• Hamstring curls: 2–3 sets of 10–15
  Current weight: 23 kg.
• Adductor machine: 2 sets of 12–15.
• Abductor machine: 2 sets of 12–15.
• Calf raises: 2 sets of 12–15.

There is no hard conditioning and very little extra core work in the morning because Mishka will take care of that later—and by “take care of it,” I mean attempt to kill us all.

I can’t wait to do it again next week. 😂

Friday — Upper-Body Pole Strength

Friday is my main upper-body strength day.

The focus is pulling strength, shoulder stability, grip and the strength I need to support myself properly on the pole.

My current exercises include:

• Assisted pull-ups: 3 sets of 6–10
  Current setting: Plate 7 on my gym’s assisted-pull-up machine.
• Cable or machine rows: 2–3 sets of 8–12.
• Lat pulldowns: 2–3 sets of 8–12.
• Overhead press: 2–3 sets of 8–10.
• Face pulls: 2 sets of 12–15.
• Reverse flyes or band pull-aparts: 2 sets of 12–15.
• Wall slides: 2 sets of 10.
• Farmer carries or dead hangs.
• Hanging knee raises and compression work.

The exact weight matters less across different machines, so I’ll add my new-gym baselines as I establish them.

Saturday — Movement Preparation and Pole Conditioning

Saturday morning is not another heavy strength session.

It is there to help me move better and prepare my body for flexibility work, Pole Lab and my afternoon pole-conditioning class.

Depending on what I have planned, my morning gym session may include:

• Easy walking or cycling.
• Dead bugs and bird dogs.
• Seated pike-compression lifts.
• Active straight-leg lifts.
• Front-split preparation.
• Middle-split preparation.
• Cossack shifts.
• Hip and thoracic mobility.
• Shoulder mobility.
• Balance and controlled movement work.

In the afternoon, I have pole conditioning. Because that is already a proper strength-and-conditioning session, the gym portion stays light and should leave me feeling prepared rather than exhausted.

If I also have a splits class or Pole Lab session, I adjust the morning again so I’m not trying to do absolutely everything at full intensity in one day.

Sunday — Lower Body and Light Pole Support

Sunday is my third lower-body exposure, but it is moderate or light because I may also have Static, practice or a private pole session later.

My current exercises include:

• Smith-machine sumo squats: 3 sets of 8–12
  Current working weight: around 20 kg per side, adjusted depending on the rest of the day.
• Glute kickbacks: 3 sets of 10–15 per side
  Current weight: 10 kg.
• Hamstring curls: 2–3 sets of 10–15
  Current weight: around 23 kg.
• Adductor machine: 2 sets of 12–15.
• Abductor machine: 2 sets of 12–15.
• Calf raises: 2 sets of 12–15.
• Assisted pull-ups: 2 controlled sets.
• Hanging knee raises.
• Seated pike-compression lifts.

The aim is to train without turning up to pole already exhausted.

The Program at a Glance

• Monday: Light recovery or skip it.
• Tuesday: Heavy glutes and lower body.
• Wednesday: Power and explosive movement.
• Thursday: Moderate lower body, then Mishka’s pole conditioning.
• Friday: Upper-body pole strength.
• Saturday: Movement preparation, flexibility and afternoon pole conditioning.
• Sunday: Moderate lower body with light pole support.

This program is still a work in progress. I’m learning how much gym work I can recover from alongside classes, practice and competition preparation.

For now, though, I love it. I still get my heavy glute day, but the rest of my training feels like it is building towards something much bigger than changing how I look.

It feels like I’m training to become the dancer—and pole athlete—I want to be.

The blog is still my Pole Bible. It just happens to be a public, prettier and much more fun version of one.

My Pole Goals for the Rest of 2026

I’ve been thinking about what I actually want from pole over the next few months—not only the tricks I want to achieve, but the kind of dancer I want to become.

These are my main goals for now. Some are big, some are very specific and some will probably change as I go. This post is partly for the blog, but it’s also here to keep me focused when I inevitably try to work on seventeen different things at once.

1. Survive Pole Addiction

In-Studio Pole Addiction Competition
13 September 2026

My first goal is very simple: get onstage, perform my complete routine and make it through without dying.

Of course, I want to perform it well. But for my first competition, success is getting up there, committing to the routine and finishing it—even if it isn’t completely perfect.

There will be plenty more to come about my preparation and practice as I work towards September.

2. Create and Film Fuck Them All

Song: Fuck Them All by Ash Reed Music
Target filming date: 18 October 2026

Not long after Pole Addiction, I want to create my own full-song choreography to Fuck Them All.

I don’t want this to remain another idea that lives permanently in my head. I want to:

• Map out the song and its main musical moments.
• Create the choreography myself.
• Practise and refine it.
• Film a complete, properly styled version.
• Edit it into a cool finished video for my Pole Bible and blog.

If I’m happy with the choreography, I may hire the studio for the final filming session so I have the space, lighting and time to make the video look how I imagine it.

The goal is to take an idea through the entire process and finish with something I’m proud to share.

3. Work Towards Intermediate

Preparation begins after Pole Addiction
Target grading window: 2–8 November 2026

After Pole Addiction, I’ll shift more of my attention towards grading into Intermediate.

The new studio term begins on 19 October, and Week 3 begins on 2 November. Because grading needs to happen fairly early in the term, my aim is to be ready to grade during that third week.

The exact date will depend on the studio’s grading schedule and whether moving up during the term is possible.

Before grading, I want to:

• Be comfortable with all the required Interprep tricks.
• Perform them safely and consistently.
• Link tricks together without immediately running out of energy.
• Use cleaner entries and exits.
• Feel more prepared for Intermediate, because the jump from Beginner was much bigger—and harder—than I expected.

4. Improve My Front and Middle Splits

First progress check: 31 December 2026

I want to make my flexibility goals slightly more ambitious, while still training safely.

By the end of 2026, I want to:

• Have flat—or very close to flat—front splits on both sides with good alignment.
• Be noticeably closer to the floor in my middle split.
• Record monthly photos or measurements so I can see whether I’m actually progressing.
• Improve my active flexibility so the results start appearing in my pole shapes and leg lines.

A flat middle split may take longer, and that is okay. For now, the goal is clear, measurable progress rather than forcing my body into a position before it is ready.

5. Look More Like a Dancer

First progress check: 18 October 2026
Main progress check: 31 December 2026

I want to become a smoother, bigger and more confident dancer. I don’t only want to know the choreography—I want the movement to look intentional.

My main visual focus will be my leg lines. I want to keep my legs straight when they are meant to be straight, point through my feet and stop losing the shape halfway through a movement.

To make that more measurable, I’ll use filmed routines and short movement combinations to check my technique.

By 18 October

In the final Fuck Them All video, I want to maintain clean, straight leg lines and intentional feet in at least 70% of the moments where they are required.

By 31 December

I want that to increase to around 85% of a filmed routine or combination, without needing to consciously remind myself before every movement.

I also want to improve:

• Pointed toes and control of my heels.
• Fully extended knees.
• Cleaner hands and arm pathways.
• Head placement and eye-line.
• The size and confidence of my movements.
• Finishing one movement before starting the next.
• Smooth transitions between pole, standing movement and floorwork.
• My ability to commit instead of making everything smaller when I feel unsure.

The percentages are not about analysing every single frame. They give me a practical way to watch a video and see whether clean lines are becoming my normal habit rather than something that happens occasionally.

6. Understand and Count Music

First practical goal: map Fuck Them All by 27 September 2026
Progress check: 31 December 2026

I want to understand the music I’m dancing to instead of hoping I’m moving at approximately the right time.

While creating Fuck Them All, I want to independently:

• Find the main beat.
• Hear where the “one” falls.
• Count the song in eight-counts.
• Mark important lyrics, accents, pauses and instrumental changes.
• Choose where movements should begin, finish or pause.
• Create a basic written map of the song before finalising the choreography.

By the end of 2026, I want to be able to listen to an unfamiliar song and find the beat, identify the one and count at least one full section without someone else guiding me.

Eventually, I want counting and recognising song structure to become natural enough that I can focus more on how I want the music to feel.

7. Build My Pole Bible

My final ongoing goal is to keep turning this blog into my Pole Bible—a record of what I’m learning, what I’m working towards and how my dancing changes over time.

It can include:

• Competition preparation and reflections.
• My flexibility progress.
• Grading and new tricks.
• Dance-quality comparisons.
• Music-counting notes.
• The creation of Fuck Them All.
• Movement libraries and demonstrations.
• Inspiration from other dancers, with proper credit.
• The development of my own country-rock pole style.

I don’t have to build the entire thing immediately. For now, the goal is to keep documenting the work and let the Pole Bible grow with me.

My Current Priority Order

For now, my priorities are:

1. Perform at Pole Addiction on 13 September 2026.
2. Create and film Fuck Them All by 18 October 2026.
3. Improve my front and middle splits.
4. Improve my dance quality, especially straight legs, pointed feet and cleaner lines.
5. Learn to count and understand music.
6. Prepare to grade into Intermediate during 2–8 November 2026.
7. Keep building my Pole Bible as I go.

That is more than enough to keep me busy—and hopefully focused—for the rest of 2026.

I didn’t start pole thinking it would change my life.

I thought I’d learn a few tricks, get a bit stronger, maybe feel a bit more confident.
That was kind of the goal.

I didn’t expect to cry over it.

But within a couple of weeks… my life felt completely different.

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I cry after class sometimes. Not in a sad way — it’s actually the opposite.
It’s like this overwhelming feeling of finally.

Like I’ve found something I didn’t even realise I was missing.

And it sounds dramatic, but it really does feel like I’ve won the lottery.

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Calling myself a dancer still makes me emotional.

I don’t even know why.
Maybe because it’s something I’ve always admired, always watched, always thought that would be amazing… but never really believed was something I could be.

And now I just casually go to class and learn it.

That part still hasn’t sunk in.

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And it’s not just the dancing.

It’s the way it’s changed me.

I feel more confident, yeah — but not in a loud, look-at-me way.
More like I just feel comfortable in myself.

I feel softer.

Less judgemental.

I don’t know how to explain it properly, but I’ve noticed I look at people differently now. Especially women.
Everyone just feels… beautiful.

There’s this warmth that I didn’t have before.

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And then there’s the fun.

Like actual, real fun.

We were doing cartwheels in class the other night — cartwheels.
When do grown adults get to do that?

And I was just standing there thinking… this is actually my life now?

It’s not serious. It’s not stressful. It’s just fun.

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I’m completely obsessed.

I think about it all the time.
I want to get better, stronger, smoother.
I want to dance better, move better, feel everything more.

And for once, it doesn’t feel like pressure.
It just feels like something I want.

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I didn’t expect pole to do this.

I thought it would change my body.
I didn’t realise it would change how I feel about myself… and honestly, how I feel about life.

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I don’t know where this goes yet.

But I do know this —

this is the happiest I’ve felt in a long time.

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And the funny thing is… I’m still learning.

I still feel like I’m not that good sometimes.
I mess things up, I forget moves, I’m not always smooth.

But it doesn’t even matter.

Because for the first time, I’m enjoying something this much while I’m still in the middle of becoming it.