Pole-Proof Your Shoulders!

The pole dancer's holy grail for maintaining strong, balanced, and pain-free shoulders!

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Course Overview

Do you have constant nagging pain in your shoulders after you pole? Do your shoulders click, snap, and pop when you move your arms, even when doing basic, everyday tasks? Believe me, I've been there. After rehabbing myself out of multiple shoulder surgeries and helping my students not only recover from their overuse injuries but completely SURPASS their pre-injury skill level, I'm giving you the exact tools and techniques I used in this course. Inside, I've laid out a comprehensive exercise plan containing over 40+ proven rehab protocols that will nip your shoulder pain in the bud before it forces you to take an extended break from doing what you love! Being a star athlete does not mean you have to live in pain and discomfort. Get started today on preparing your body to make your "impossible" moves possible!

What are the requirements?

  • While the majority of the exercises are body weight only, some of the more advanced variations will require a light-to-medium resistance band, a pair of dumbbells, and a kettlebell.

What am I going to get from this course?

  • You will walk away with all the tools you need to maintain strong, balanced, injury-free shoulders so that you can pole dance worry and injury-free!

What is the target audience?

  • This course is perfect for you if you struggle with achy, clicky, and stiff shoulders that are holding you back from training what, how, and when you want on the pole!

About the Author

I know what it's like to not be able to do what I love because of an injury. I understand the anxiety, the restlessness, even the depression that comes with being away from pole and the community. After overcoming my own injury, and working as a professional pole dancer and instructor over the past 6 years, I've helped hundreds of students understand their bodies better and become empowered by that knowledge to up-level their technique and their practice to reach their highest potential in this sport.

Course Curriculum

Start Here

  • Course Introduction

How to get the most out of this course

  • How to fix your rotator cuff

EFT Tapping For Shoulder Pain

  • How Tapping Works
  • EFT Tapping session

Thoracic Mobility

  • Why thoracic spine Mobility is crucial to your shoulder health
  • Straight leg thoracic extension
  • Thoracic rotation
  • Posterior deltoid stretch
  • Cat cow w/ upper back bias
  • Praying mantis
  • Quadruped Thoracic Rotation
  • Plank Ankle Taps

Section 5: Shoulder Mobility

  • Why Shoulder Mobility is Crucial to Your Shoulder Health
  • Posterior Shoulder Capsule Release
  • Dynamic Pec Stretch
  • Levator Scapulae Stretch
  • Quadruped Shoulder Swimmers
  • Side Lying Shoulder Reach
  • Wall Slides
  • Resistance Band Dislocates

Section 6: Rotator Cuff Strength

  • Why Rotator Cuff Strength Is Crucial To Your Shoulder Health
  • Prone External Rotation Lift-Off
  • Prone External Rotation With Overhead Press
  • Lying Weighted Shoulder External Rotation
  • Side Lying Weighted Shoulder Abduction
  • Banded Shoulder Internal Rotation
  • Lying Banded Serratus Anterior Activation
  • Banded 3-Point Shoulder Tap
  • Banded Shoulder Side Steps
  • Standing Face Pull To Overhead Press

Section 7: Scapular Strength

  • Why Scapular Strength Is Crucial To Your Shoulder Health
  • Banded Shoulder Abduction
  • Diagonal Band Pull
  • Kneeling IYT Band Pull
  • Prone Band Lifts
  • Quadruped Rows
  • Quadruped IYTs
  • Side Plank Reverse Flys

Section 8: Shoulder Stability

  • Why Shoulder Stability Is Crucial To Your Shoulder Health
  • Plank Rolls
  • Floor Bird Dog Rows
  • Plank Passthroughs
  • Half Kneeling Kettlebell Windmill
  • Kettlebell Overhead Crunch
  • Kettlebell Bottoms Up With Punch


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