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All terms list
Exercise using weights, machines, bands, or bodyweight to build muscle.
A full day without structured training to allow the body to repair and adapt.
Method involving brief rests (10–20 sec) within a working set.
The number of calories the body uses at rest to sustain basic functions.
A strength-heavy inverted hold similar to Ayesha, except the grip orientation is reversed (head facing opposite direction, torso rotated). Requires superb core and shoulder stability.
A variation of the classic chair spin, but rotating in the opposite direction. Creates a fluid, sweeping line and helps build comfort with alternating spin directions.
A climb performed facing away from the pole, where the dancer steps upward using back-body engagement and leg compression. Adds variety and visual interest to climbs.
A dynamic spin where the dancer grabs the pole behind their body with the outside arm, creating a sweeping outward arc.
A spin using the outside leg as a hook but rotating in reverse direction. Adds variety to basic spin pathways.
A standing or seated posture where hands press together in prayer behind the back.
A shoulder-mount inversion performed with the body facing away from the pole. More challenging for many dancers due to altered leverage and positioning.
A variation of Superman where the dancer rotates into an inverted or semi-inverted back-facing superman line. Requires strong hip grip and careful rotational control.
A flowing warrior variation that lengthens side body and opens ribs while keeping legs in warrior 2 stance.
A flowing spin where the legs trace a ribbon-like pattern around the pole, often sweeping in a long circular pathway while the torso opens for extension.
Cue used to prevent flaring of the lower ribs in backbends or standing poses.
Standard first-aid protocol for managing swelling and pain after minor injuries.