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Strength and Conditioning
Intro
Intro
Coming up this month
Live class links...
Group chit-chat / Accountability group
Class Videos- May
22nd May (Int+/ Adv Combination Station) (53:53)
19th May (Burn Baby Burn) (36:01)
18th May (Madness with Mitchy) (36:04)
15th May (Strong D's and Beautiful V's) (36:05)
13th May (Leg Day - No Pole Required) (40:55)
11th May (Resistance Band Workout) (43:54)
8th May (Inversion Conversion with Anneke) (41:39)
6th May (Conditioning Quickie) (35:59)
4th May (Birthday Workout) (44:52)
1st May (EMOM) (40:28)
Class Videos- April
29th April (Dynamic Conditioning) (40:33)
27th April (Welcome Home) (39:54)
24th April (Baby got back with Anneke) (40:31)
22nd April (The Pole Destroyers Quiz - Stella Edition) (39:34)
20th April ( HIIT me baby one more time with Hayley) (34:21)
17th April (It's the climb with Anneke) (40:21)
15th April (Dice of DOOM) (44:11)
13th April (Conditioning Quickie) (31:17)
10th April (Pick your Poison) (39:06)
8th April (Death by Roxy) (45:47)
6th April (Flip a Coin) (38:12)
3rd April (Inversion Conversion) (41:20)
2nd April (Back bends with Athena) (55:22)
1st April (Check In Session) (48:23)
Class Videos- March
30th March (Conditioning Quickie) (33:49)
27th March (Make me Vom) (32:26)
25th March (Death by Ankle Weights) (38:22)
23rd March (Mammas Home) (41:52)
20th March (Death by Harvey 😹 with Anneke) (41:16)
18th March (Core Blimey with Hayley) (40:55)
17th March (Middle Splits with Athena) (39:47)
16th March (Conditioning with Andrea) (37:58)
13th March (Get Low with Anneke) (42:49)
11th March (Really Wheely Cartwheely with Hayley) (33:03)
9th March (The Pole Destroyers Quiz) (45:48)
6th March (Conditioning with Molly) (38:08)
4th March (Conditioning with Dan & Laeti) (38:31)
2nd March (Ye Olde Conditioning Workout) (51:25)
Class Videos- February
27th Feb (Let's get Animal) (53:38)
26th Feb (Back Bends with Athena) (56:00)
25th Feb (Pole EMOM) (41:59)
23rd Feb (Make me Vom) (43:34)
20th Feb (Conditioning Quickie) (36:12)
18th Feb (Leg Day) - No Pole Required (41:34)
16th Feb (Descent) (42:45)
13th Feb (Conditioning with Hayley) (38:25)
11th Feb (Socks and Slides) (43:11)
9th Feb (ARMageddon) (40:05)
6th Feb (Ye Olde Conditioning Workout) (41:55)
4th Feb (Hold it) (46:02)
2nd Feb (Flow February) (47:59)
Class Videos- January 2026 (31 Days with Dan)
31st Jan (Check In Session) (52:55)
30th Jan (Obliques on Fleek) (34:15)
29th Jan (Dice of DOOM) (42:44)
28th Jan (Legs, Bums and Tums Pole Style) (46:31)
27th Jan (Dynamic Conditioning) (41:17)
26th Jan (The Pole Destroyers Quiz) (44:11)
25th Jan (Flex & Recover) - No Pole Required (39:42)
24th Jan (Chair Workout) (33:03)
23rd Jan (Death by Ankle Weights) (42:28)
22nd Jan (Conditioning but make it Sexy) (47:42)
21st Jan (Split It) - No Pole Required (62:55)
20th Jan (Make me Vom) (42:58)
19th Jan (The Wheel of MISfortune) (40:36)
18th Jan (Stretch & Recover) - No Pole Required (36:55)
17th Jan (Combination Station) (38:37)
16th Jan (Resistance Band Workout) (39:18)
15th Jan (Flip a Coin) (48:12)
14th Jan (Choreo Cardio) (50:19)
13th Jan (Death by Roxy Birthday Edition) (44:38)
12th Jan (Hey Siri) (37:21)
11th Jan (Stretch & Recover) - No Pole Required (43:36)
10th Jan (Strong D's & Beautiful V's) (40:28)
9th Jan (Don't stop moving!) (40:12)
8th Jan (ABSolutely Fabulous) - No Pole Required (38:15)
7th Jan (Madness with Mitchy) (39:26)
6th Jan (Push It) (33:58)
5th Jan (It's the climb) (38:23)
4th Jan (Stretch and Recover) - No Pole Required (39:24)
3rd Jan (Inversion Conversion) (31:15)
2nd Jan (Check In Session) (56:17)
1st Jan (Welcome Workout) (36:32)
1st Jan (Challenge Intro) (13:35)
Class Videos- December
29th December (31 Days with Dan Warmup) (49:40)
22nd December (Conditioning but make it sexy with Hayley) (47:05)
19th December (Get Low with Leonie) (44:11)
17th December (Hey Siri) (41:14)
15th December (ARMageddon) (36:40)
12th December (Mama's Home) (40:57)
10th December (Conditioning with Hayley) (38:12)
8th December (Really Wheely Cartwheely) (44:06)
5th December Conditioning with Anneke (Conditioning Package) (40:49)
3rd December (Make me Vom) - Spin Pole (37:47)
2nd December (Middle Splits with Athena) (53:23)
1st December (Welcome to Thailand) (40:33)
Class Videos- November
28th November (Baby got Back with Molly) (34:47)
27th November (Back Bends with Athena) (54:45)
26th November (Hold It with Hayley) (44:41)
24th November (Camp It Up) (31:35)
21st November (Conditioning Quickie) (36:57)
19th November (Ye Olde Conditioning Workout) (44:11)
17th November (Madness with Mitchy) (37:59)
14th Nov Strength and Conditioning with Anneke (40:04)
12th November (Strong D’s & Beautiful V’s) (47:00)
10th November (Leg Day) - No Pole Required (40:49)
7th November (Conditioning with Molly) (34:26)
5th November (The Pole Destroyers Quiz- Charades Edition) (42:41)
3rd November (Chair Workout) (44:44)
Class Videos- October
31st October (Halloween Workout) (36:47)
29th October (Choreo Cardio) (64:29)
27th October (Obliques on Fleek) (48:33)
24th October- (Death by Ankle Weights) (44:07)
22nd October (Conditioning Quickie) (37:21)
20th October (The Wheel of MISfortune) (44:05)
17th October (Resistance Band Workout) (43:17)
15th October (Conditioning with Molly) (36:29)
13th October (Descent) (38:48)
10th October (Spin Pole Conditioning with Anneke) (43:25)
8th October (Core Blimey with Molly) (38:54)
7th October (Middle Splits with Athena) (52:25)
6th Oct (Conditioning but make it SEXY with Andrea) (37:34)
3rd October (Conditioning Quickie) (33:30)
1st October (Combination Station) (49:28)
Class Videos- September
29th September (Death by Roxy) (43:04)
26th September (Baby got Back with Anneke) (41:19)
24th September (It's the Climb) (38:22)
22nd September (Dynamic Conditioning) (34:02)
19th September (Flip a Coin) (49:46)
17th September (Welcome Home) (38:53)
15th September (Pole HIIT with Molly) (36:07)
12th September (Bad Side ONLY) (39:40)
11th September (Back Bends with Athena) (54:21)
10th September (Inversion Conversion) (36:14)
8th September (Get Low) (39:42)
5th September (Ye Olde Conditioning Workout) (34:44)
3rd September (Legs, Lines and Ankles with Andrea) (40:51)
1st September (Combination Station- Basework Edition) (48:15)
Class Videos- August
29th August (Conditioning with Anneke) (42:01)
27th August (Legs and Lines with Molly) (39:42)
25th August (Bank Holiday Blast) (45:26)
22nd August (Hey Siri) (44:50)
20th August (Men Suck) (39:49)
18th August (Death by Roxy- Birthday Edition) (41:48)
15th August (Pick your Poison) (43:06)
13th August (Dynamic Conditioning) (43:35)
12th August (Middle Splits with Athena) (58:14)
11th August (Like a Virgin) (39:57)
8th August (Ye Olde Conditioning Workout) (43:00)
6th August (Conditioning Quickie) (30:40)
4th August (Madness with Mitchy) (44:40)
1st Aug (Death by Ankle Weights) (42:30)
Class Videos- July 2025
31st July (Backbends with Athena) (61:15)
30th July (Momma's Home) (42:33)
28th July (Death by Harvey) (40:41)
25th July (Socks and Slides) (41:05)
23rd July (CORE Blimey!) (40:16)
21st July (HIIT Conditioning with Molly) (36:40)
18th July (Strong D's and Beautiful V's) (41:06)
16th July (One Arm Only) (43:39)
14th July (HIIT with Molly Pretzel) (37:51)
11th July (Inversion Conversion) (32:12)
9th July (Don't stop moving!) (42:15)
7th July (Handstand Conditioning with Edan) - No Pole Required (46:46)
4th July (Resistance Band Workout) (43:33)
2nd July (Descent) (36:44)
Class Videos- June 2025
30th June (The Dice of DOOM- Summer Edition) (46:32)
27th June (Make me Vom) - Spin Pole (37:24)
25th June (Flip a Coin) (33:19)
23rd June (Split It)- No Pole Required (58:16)
20th June (Baby Got Back with Molly) (35:09)
18th June (The Wheel of MISfortune) (37:04)
16th June (Mammas Home!) (36:46)
13th June (HIIT Me Baby One More Time) (39:37)
11th June (Conditioning Quickie with Hayley) (30:29)
9th June (Conditioning but make it sexy with Andrea) (43:03)
6th June (Combination Station) (45:55)
4th June (Burn Baby Burnnnn) (39:23)
3rd June (Middle Splits with Athena) (44:50)
2nd June (Let's get Animal) (43:08)
Class Videos- May 2025
30th May (Get Low) (36:12)
28th May (Descent) (38:31)
26th May (Pick your Poison) (37:48)
23rd May (Death by Ankle Weights) (37:38)
21st May (Leg day - No Pole Required) (44:17)
20th May (Middle Splits with Athena) (55:42)
19th May (Choreo Cardio) (62:26)
16th May (Conditioning Quickie) (30:38)
14th May (Don't Stop Moving) (40:28)
12th May (Make me Vom)- Spin Pole (36:51)
9th May (HIIT Me Baby One More Time with Molly) (36:04)
7th May (Hold it! with Hayley) (39:19)
5th May (Flip a Coin with Hayley) (47:54)
2nd May (Birthday Workout) (38:01)
Class Videos- April 2025
30th April (Death by Roxy) (43:02)
28th April (Bad Side ONLY) (37:49)
25th April (Push It) (39:58)
24th April (Back Bends with Athena) (54:48)
23rd April (The Wheel of MISfortune) (38:28)
21st April (Bank Holiday Blast with Hayley) (30:05)
18th April (Conditioning Quickie) (31:59)
16th April (Check In Session) (54:17)
14th April (Mamma's Home) (42:25)
11th April (Really Wheely Cartwheely) (36:26)
9th April (Inversion Conversion) (34:49)
7th April (Baby Got Back) (37:07)
4th April (Core Blimey) (101:44)
2nd April (The Dice of DOOM) (39:06)
Class Videos- March 2025
31st March (Chair Workout) (36:07)
28th March (HIIT Me Baby One More Time with Molly) (34:50)
26th March (Leg Day- Stella Quiz Edition) (40:42)
24th March (The Hat Game) (38:03)
21st March (Death by Ankle Weights) (39:08)
20th March (Flexi with Athena) (57:42)
19th March (Make Me Vom) (42:38)
17th March (Hold it) (43:19)
14th March (It's the Climb) (38:36)
12th March (Flip a Coin) (32:20)
10th March (Resistance Bands) (60:06)
7th March (Burn Me Bitch) (36:12)
5th March (Conditioning Roulette) (33:57)
3rd March (Bad Side Only) (39:59)
Class Videos- February 2025
28th Feb (Conditioning Quickie) (30:36)
26th Feb (HIIT me baby one more time) (35:45)
24th Feb (Legs and Lines) (39:46)
21st Feb (Baby got Back) (38:44)
20th Feb (Flexibility with Athena) - No Pole Required (56:39)
19th Feb (ARMageddon) (39:01)
17th Feb (Emoji Madness) (39:46)
14th Feb (Stong D's and Beautiful V's) (37:01)
12th Feb (Socks and Slides) (36:09)
10th Feb (Wheel of MISfortune) (42:08)
7th Feb (All Millar, No Filler) (33:17)
5th Feb (HIIT me baby one more time) (38:57)
3rd Feb (Let's have some FUN) (41:25)
Off The Pole Conditioning
Welcome to Pole Destroyers- Off The Pole (0:46)
FAQ's
Warm up 1 (7:52)
Warm up 2 (9:25)
Warm up 3 (8:39)
Warm up 4 (10:54)
Welcome HIIT Workout (28:15)
Spin the Wheel (27:47)
Leg Day (34:43)
EMOM (Every Minute On The Minute) (33:28)
ABSolutely Fabulous (27:57)
Resistance Band Workout (23:13)
Don't Stop Moving (27:34)
Inversion Conversion (40:04)
Pull It (20:35)
Chair Workout (28:50)
Push It (21:47)
Kettlebell Workout (23:14)
Inversion Conversion (38:28)
Pull It (24:14)
Slow Motion Challenge (40:38)
Resistance Band Workout (33:55)
Kettlebell Workout (28:11)
Flip a Coin (23:15)
Pull Workout Superset Style (32:12)
High Rep, High Reward (29:06)
Gym Workout Inspiration
Intro (Please Read First)
Workout Split Inspiration
1- Close grip lat pulldown (1:56)
2- Wide overhand grip lat pulldown (1:30)
3- Underhand grip lat pulldown (0:46)
4- Close grip cable seated row (0:52)
5- Pull ups (1:48)
6- Bent over row (0:48)
7- Inverted row (0:40)
8- Lower back extension (0:43)
9- Single arm row (0:47)
10- High cable row (0:58)
11- Cable chest fly (0:58)
12- Dumbbell chest fly (0:36)
13- Dumbbell chest press (0:37)
14- Incline dumbbell chest press (0:32)
15- Incline push up (0:28)
16- Smith machine bench press (1:10)
17- Leg press (1:09)
18- Dumbbell RDL (0:38)
19- Deadlift (0:42)
20- Barbell back squat (1:04)
21- Goblet squat (0:46)
22- Bulgarian split squat (0:51)
23- Reverse lunge (0:36)
24- Walking lunge (0:37)
25- Hip abduction (1:10)
26- Hip thrust (2:17)
27- Hamstring curls (1:15)
28- Barbell strict press (0:49)
29- Dumbbell lat raise (0:35)
30- Dumbbell shoulder press (0:54)
31- Arnold press (0:37)
32- Front raise (0:55)
33- Rear dealt fly (0:37)
34- Landmine press (0:37)
35- Rope face pull (0:34)
36- Rotator cuff (1:28)
37- Cable e-z bar (0:29)
38-Rope push down (0:30)
39- Bicep curls (0:49)
40- Tricep dip (0:32)
41- Skull crusher (0:34)
42- Bench Core Variations (1:23)
43- Russian twist (0:37)
44- L sit hold (1:37)
45- Sit up (0:32)
46- Core with bar (1:45)
47- Ab rollout (0:49)
8th May (Inversion Conversion with Anneke)
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