It happens.
Low signups. Bad weather. An instructor emergency. A random power outage. Suddenly the class you were looking forward to all week is… canceled.
It can be such a bummer.
If you have a home pole, you can still train, but let’s be honest, sometimes that’s the hard part. When there’s no one there telling you what to do, it’s easy to scroll, “just freestyle,” or give up halfway through.
That’s exactly why going to class is so great. You show up. Someone else has a plan. You follow it.
So this is your backup plan.
Below, you’ll find structured at-home guides divided into Beginner, Intermediate, and High Intermediate / Advanced. Each level includes four sections: Conditioning, Spins, Tricks, and Combos. Each section has four items for a total of 16 things to work on.
Oh, and each has a video!
This is not a substitute for in-studio training. Nothing replaces live coaching, hands-on spotting, and community energy. Think of this as a lesson plan for a substitute teacher… except the substitute is you.
Before You Touch the Pole: Warm Up Matters
Please don’t skip this part.
A good warm up reduces injury risk, improves grip and range of motion, makes everything feel stronger and smoother, and helps you actually access the skills you’re working on. Cold shoulders + ambitious tricks = not the vibe.
What a Good Warm Up Should Include
Your warm up should move you around and gradually raise your heart rate. You’re not just passively stretching; you’re actively preparing your nervous system and joints for load.
Focus especially on shoulders (stability + mobility), spine (flexion, extension, rotation), hips (external rotation, extension), and ankles (especially for spins and landings).
Sample 8–12 Minute Dynamic Warm Up
You can follow something like this:
1. Full-Body Flow (2–3 minutes)
Dance around your pole. Walk, pivot, shoulder rolls, body waves. Get out of your head and into your body.
2. Shoulder Prep
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Arm circles (small → large, both directions)
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Scapular push-ups
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Pole scap pulls (standing or seated)
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Thread-the-needle rotations
3. Spine Mobility
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Cat–cow
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Standing body rolls
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Torso twists
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Gentle backbends with control
4. Hips + Ankles
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Deep squat holds
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Hip circles
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Lunges with rotation
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Calf raises
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Ankle rolls
By the end, you should feel warm — maybe slightly sweaty — but not exhausted.
Now That You're Warm, Choose Your Fighter
Click the buttons below to view your at home pole back up plan!
Feel free to explore each of the levels. Leveling is so subjective! You might find something in the beginner plan that challenges you even if you are a high intermediate; likewise, you might find something totally doable in the high intermediate/advanced plan that works for you as a beginner!
If you love these kinds of plans, share this blog post with your pole friends! You might also love my Ultimate Pole Goal Notebook. It helps you organize stuff like this and create your own at home pole back up plans.
Now go have fun and get on that home pole!