Our Classes
Our classes are small & intimate to provide you with high quality instruction, greater personalized attention, comfort and the reassurance you need to learn & enhance your skills within a safe & fun environment.
We have a range of classes to suit all levels & abilities.
*Please note: We strive to create classes accessible for all - if you are curious if we can make certain accessibility accommodations, please reach out!
Beginners Pole Class
This class is for the brand new pole student, those who are trying pole for the first time or even returning from a long break.
The Beginners Pole Class is where you will learn the foundation skills and safety aspects of pole dancing, all whilst building upperbody and core strength.
You will learn how to pivot, turn, spin, wave, slide & coordinate your body around the pole.
We will work on spins, climbs, stands, sits and start to increase your strength, endurance & flexibility each class.
Our classes are well structured, fun and challenging.
Expect to begin with a warm up, strength & conditioning exercises and a cool down with stretches to end each lesson.
This is where your exciting pole journey begins!!
Prerequisites: Absolute beginners or little to none experience.
Upper Beginners Pole Class
Now your ready to take it up a notch. In the Upper Beginners class you will learn to master tricks with skill, strength & technique. You would have mastered all of the fundamental beginner spins & grips and be ready to take things to the next level.
You will increase your core strength with more challenging conditioning exercises, improve coordination with a combination of moves, and begin to incorporate some flexibility into your routines. In this class you will develop your repertoire of spins, and tricks and begin basic inversions.
Key moves: We will perfect straddle inversions, outside & inside leg hangs, Butterfly, Hello boys, Side Climbs, Statue etc.
Your instructor will inform you of when you are ready to move up to this level. Be prepared to work up a sweat & work real hard.
Prerequisites: *Must be able to confidently perform the following moves; basic inversion, forearm climbing, basic & one arm spins.
Spinning Pole Class
Beginner -Intermediate
The Spinning Pole class brings together tricks, movement and freestyle. Moves are adapted according to level.
Spin pole really works your arms and core for improved strength and endurance. You will learn to control, hold and connect your moves together with real grace and strength.
You will learn short combos up the pole, focusing on the technique to make your movement effortless. You will also have the opportunity to use the tricks and technique to create your own freestyle.
Prerequisites: *Must have beginner/upper beginners experience to attend this class.
Inter/Advanced Tricks & Combos
This level is for those at intermediate - advanced level. Be prepared to work hard & challenge yourself to combine skill, technique and more complex and dynamic moves. This class is designed to take you to the next level of power, grace and flexibility in your pole training. You will string together more advanced combos and develop your own style and ability to move effortlessly from one move to another. Moves will include, Shoulder mount, Superman, and Extended butterfly as well as preparation for the bigger moves such as drops, Jade, Ayesha and Handsprings. This 1-hour class is guaranteed to challenge you in a fun and supportive environment.
Prerequisites: *You must be passed by your instructor before attending this class.
Sensual Flow & Heels Class
Sensual Flow will allow you to unlock the keys to building sensual confidence, raw & authentic movement. You can look forward to reconnecting to your senses, slow down and completely revel in the movement incorporating slow and slinky movement as well as the opportunity to freestyle showcasing your own unique movement style.
Our Heels classes will prepare you to move gracefully on and off the pole using the correct technique, leg extensions, finding rhythm and balance all whilst learning variations of choreography & floor work wearing your favorite heels.
Prerequisites: *All levels can attend these classes.
Pole & Studio Hire
You can hire a single pole to practice those moves & flow you've been working so hard on & all in your own time. Session is without supervision, so please practice moves for your appropriate level. The poles can be used on either static or spin, so please ask if you require us to show you how to change the setting for your pole. (1 pole per person)
Studio hire requests can be made via email to: contact@motionandflow.co.uk
Stretch & Flexibility
If your aim is to get into your splits, improve your backbend or just be able to touch your toes, then our Stretch and Flex class is what you need. Stretching and flexibility helps to reduce the chance of injury and can even lower stress levels.
This class will open up your hips, back and shoulders, increasing your strength to prepare you for those flexy pole moves as you move up levels. Our Stretch & Flex class is a ‘must’ for any serious pole fitness student!
Prerequisites: All levels can attend these classes.
Pole Conditioning
In this class you will be introduced to many conditioning exercises and off the pole.
Be prepared to sweat! You will have total body workout in this class, working on that stubborn core, tightening up those muscles & working towards getting your body to its finest form.
This class is designed to target those difficult abdominal, shoulder & lower back, shoulder muscles that are important in all areas of pole.
Prerequisites: All levels
Pole Jam - Open Session
Pole Jam is a mixed ability open pole session where you can train and practice moves with an instructor to guide you.
Prerequisites: All levels can attend these classes. Pick moves appropriate to your level and let the instructor know what you are working on/would like to achieve.
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