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transverse abdominis copy

Published September 14, 2020 at 1656 × 2560 in Anatomy

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UK Phone Number: +44 (0)7956 500493
UK E-mail: sarah@thepolestudio.co.uk
SA Phone Number: +27 (0)60 711 3673
SA E-mail: info@thepolestudio.co.za

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traceysimmondspole

Pole Icon Intermediate 2 Workshop this Sunday! Su

Pole Icon Intermediate 2 Workshop this Sunday!

Sunday 28th February, Pole Icon Intermediate 2 Workshop
10:00-12:00 UTC+2

R150/£9 Zoom price. Or R300 In-Studio at The Pole Studio Pretoria.

Learn all 15 Intermediate 2 Pole Icons with @traceysimmondspole

1. Ballerina
2. Concorde
3. Cupid
4. Daredevil
5. Flag Attitude
6. Front Chinese Attitude
7. Half Star
8. Jallegra
9. Leg Release
10. Maxi
11. Mini Bow & Arrow
12. Peacock 1/2 Split
13. Hang Back
14. Secretary
15. Shouldermount Butterfly

Workshop Booking Form & Details:

www.thepolestudio.co.za
➡
Icon Online

I'm really enjoying spending time at the studio to

I'm really enjoying spending time at the studio today, while not actually working. So nice to sit and take it in.

Hoop Icon Workshops In-Studio and on Zoom taught by Kaz.

Thank you to The Lyra Project. @lyraprojectsa

Let's get ready for Hoop Icon Online, 18th April!

Our competition welcomes all studios and all countries.

More information on Hoop & Pole Icon Online...

https://thepolestudio.co.za
➡
Icon Online

Pole Icon Workshops & Courses on Zoom & In-Studio.

Pole Icon Workshops & Courses on Zoom & In-Studio.

Saturday 27th February, Pole Icon Intermediate 1 Workshop 13:15-15:15 UTC+2
Inverting ability is recommended to make the most of this workshop. R150/£9 Zoom price.

Sunday 28th February, Pole Icon Intermediate 2 Workshop 10:00-12:00 UTC+2
Inverting ability is recommended to make the most of this workshop. R150/£9 Zoom price.

Sunday 28th February, Pole Icon Beginner Workshop 12:15-14:15 UTC+2
New beginners are welcome. R150/£9 Zoom price.

Saturday 20th March, Pole Icon Advanced 1 Workshop 13:15-15:15 UTC+2
Shouldermount, Reverse Climb and Mid-air Inverting ability recommended to make the most of this workshop. R150/£9 Zoom price.

Join our 5-week courses on Zoom....

17:00-17:55 UTC+2 Thursdays 4th March - 1st April 5-week course Intermediate 1 & 2 ZOOM R450/£24

18:00-18:55 UTC+2 Tuesdays 16th March -13th April 5-week course Intermediate 1 & 2 ZOOM R450/£24

Bookings, details & move lists:
https://thepolestudio.co.za
➡Icon Online
➡Icon Workshops 2021

Day one showcase prep. The Pole Studio SA's show

Day one showcase prep.

The Pole Studio SA's showcase is on 27th March.

We're celebrating 11 years at the studio in Lynnwood!

Looking forward to big changes coming soon and a bright future for the studio.
☀☀☀

#thepolestudiosa #thepolestudio #showcase #studioshowcase

Do you want to try aerial hoop? @lyraprojectsa in

Do you want to try aerial hoop? @lyraprojectsa in Pretoria.

Our beginner Hoop Icon Workshop welcomes new beginners!

You can join our workshops in-studio (R300) or via Zoom (R150).

See our workshops listings below...

February 21st Sunday Hoop Icon Intermediate 1 10:00 to 12:00

February 21st Sunday Hoop Icon Beginner 12:15 to 14:15

March 9th Tuesday Hoop Icon Intermediate 2 17:00 to 19:00

Please book online or send us an email/PM!

www.thelyraproject.co.za
Go to 'Classes & Bookings'

thelyraprojectsa@gmail.com

#aerialhoop #hoopicon #hoopworkshop #lyra #lyraworkshop

Glutes, Legs & Feet charity class video recording

Glutes, Legs & Feet charity class video recording now available until 12th February 2021.

You can still purchase the recording of this fundraiser class to support @freemymeal

£10 PayPal/Credit Card.

We’ll be donating all payments for this online class to the Free My Meal Fund. So far we have £170 to donate thanks to those who joined the class online and in-studio.

Free My Meal is a non profit organisation founded in August 2020. They create connections between people who need a meal, with people who can provide a meal. It’s all in aid of the Free My Meal Fund. Please support this incredible cause!

During this 1 hour 15 minute class we focused on strength and conditioning for the glutes, legs and feet.

What's included in the class recording?

*Downloadable video link

10 Foot, ankle and toe exercises to strengthen and perfect your point.

Unlock the hip flexors and activate your glutes for a perfect split.

Pelvic positioning for the best psoas major, iliacus, TFL and rectus femoris stretches.

Know your butt - 10 butt exercises done with technique and precision.

Hamstrings and calves stretching for perfect lines.

Please email me or PM me to purchase the video:
info@thepolestudio.co.za

It’s this Saturday and you can still book…. C

It’s this Saturday and you can still book….

Charity Fundraiser Zoom Class

Glutes, Legs and Feet with Tracey Simmonds @thepolestudio
#thepolestudiosa

All levels are welcome.

6th February 2021
11:30-12:45 UK Time
(13:30-14:45 SA Time)

£10 PayPal/Credit Card
(R150 EFT South Africa)

All proceeds to @freemymeal

We’ll be donating all payments for this online class to the Free My Meal Fund.

Free My Meal is a non profit organisation founded in August 2020. They create connections between people who need a meal, with people who can provide a meal. It’s all in aid of the Free My Meal Fund. Please support this incredible cause!

During this 1 hour 15 minute class we’ll be focusing on strength and conditioning for the ass, legs and feet.

What’s planned for this class?

10 Foot, ankle and toe exercises to strengthen and perfect your point.

Unlock the hip flexors and activate your glutes for a perfect split.

Pelvic positioning for the best psoas major and rectus femoris stretches.

Know your butt - 10 butt exercises done with technique and precision.

Hamstring and calf stretching for perfect lines.

No special equipment needed.

Book online:
www.thepolestudio.co.za
-Classes
-Glutes, Legs & Feet Charity Class

Or PM me!

One of my favourite shots from our aerial body pai

One of my favourite shots from our aerial body paint shoot in December.

It was so fun to do something creative and out of the ordinary routine. Thank you to @annasmithphotographysa and @airvolution

Pole Icon Online is happening on 18th April. All

Pole Icon Online is happening on 18th April.

All studios are welcome!

Pole Icon 2-Hour Intensive Workshops 2021...

R300 In-Studio.
The Pole Studio, Lynnburn Centre, Lynnburn Road, Pretoria.

Or R150 (EFT SA) via Zoom.
(£9 if paying by PayPal/PayFast)

Saturday 27th February, Pole Icon Intermediate 1 Workshop 13:15-15:15 Inverting ability is recommended to make the most of this workshop.

Sunday 28th February, Pole Icon Intermediate 2 Workshop 10:00-12:00 Inverting ability is recommended to make the most of this workshop.

Sunday 28th February, Pole Icon Beginner Workshop 12:15-14:15
New beginners are welcome.

Saturday 20th March, Pole Icon Advanced 1 Workshop 13:15-15:15
Shouldermount, Reverse Climb and Mid-air Inverting ability recommended to make the most of this workshop.

Bookings, details & move lists:
www.thepolestudio.co.za
⤵Icon Online

Contact: info@thepolestudio.co.za
Or PM me.

Charity Fundraiser Class In-Studio or on Zoom with

Charity Fundraiser Class In-Studio or on Zoom with Tracey at The Pole Studio SA.

Saturday 6th February 13:30-14:45 SA time.

R150 per person.

All proceeds to @freemymeal

We’ll be donating all payments for this online class to the Free My Meal Fund. Free My Meal is a non profit organisation founded in August 2020. They create connections between people who need a meal, with people who can provide a meal. This is a UK charity as we are collaborating with The Pole Studio UK for this fundraising event. @thepolestudio

During this 1 hour 15 minute class we’ll be focusing on strength and conditioning for the ass, legs and feet!

Perfect your toe point, work the butt, stretch and strengthen the legs.

You won’t need any equipment other than a longish towel and a mat.

It’s all in aid of the Free My Meal Fund. Please support this incredible cause!

https://thepolestudio.co.za⤵
Classes⤵
Glutes, Legs and Feet Charity Class

Hoop Icon Online is happening on 18th April. All

Hoop Icon Online is happening on 18th April.

All studios are welcome!

Join our workshops to learn the moves and how Icon Online works.

Join a workshop on Zoom for R150.

Join a workshop in-studio for R300.

February 20th Saturday Hoop Advanced 13:15 to 15:15

February 21st Sunday Hoop Intermediate 1 10:00 to 12:00

February 21st Sunday Hoop Beginner 12:15 to 14:15
New beginners are welcome!

March 9th Tuesday Hoop Intermediate 2 17:00 to 19:00

Bookings via website:
https://thelyraproject.co.za
➡
Classes and bookings
➡
Hoop Icon Workshop Bookings

PM me for details

Book now! Charity Fundraiser Zoom Class @thepoles

Book now!

Charity Fundraiser Zoom Class @thepolestudio

Glutes, Legs and Feet with @traceysimmondspole

All levels are welcome...

6th February 2021
11:30-12:45 UK Time
(13:30-14:454 SA Time)
£10 PayPal/Credit Card
(R150 EFT South Africa)

All proceeds to @freemymeal

We’ll be donating all payments for this online class to the Free My Meal Fund. Free My Meal is a non profit organisation founded in August 2020. They create connections between people who need a meal, with people who can provide a meal.

During this 1 hour 15 minute class we’ll be focusing on strength and conditioning for the ass, legs and feet!

Perfect your toe point, work the butt, stretch and strengthen the legs.

Join us for an intense and fun session on Zoom. You won’t need any equipment other than a longish towel and a mat.

It’s all in aid of the Free My Meal Fund. Please support this incredible cause!

If you cannot afford to pay for the class but you want to join, please email us. info@thepolestudio.co.za

We’ll be happy to welcome you for free!

About the Instructor Tracey Simmonds:

Started training in pole fitness in 2005.
Miss Pole Dance UK Winner 2006.
Pole Art Sweden 2012.
IPC Hong Kong 2012.
Arnold Classic Africa Pole Champion Winner 2016.
Qualified Pilates instructor, Personal Trainer and Barre Concept Instructor.
Creator of The Pole Studio’s internationally accredited instructor courses.
Owner of The Pole Studio South Africa.

DM us for the bookings link or visit

thepolestudio.co.za - Menu - Classes - Glutes, Legs & Feet Charity Class.

The Pole Studio Beginner Level Instructor Training

The Pole Studio Beginner Level Instructor Training course with Tracey Simmonds in Pretoria, South Africa.

6th & 7th March 2021. Join before 31st January 2021 for our very special early bird rate, 15% off. Only pay R4250!

Accredited by: @exercisemovedanceuk , @poledancecommunity & Pole Safe Federation @thepolestudio.

The Pole Studio Beginner Level Instructor Training Programme has been running in the UK and South Africa since 2011.

The Pole Studio Beginner Level Instructor Training Programme takes place over two days of face to face training. The training pack contains a 150+ page training manual. There is also online video content containing all conditioning exercises contained in the syllabus.

Candidates on this course will learn how to create their own class plans and choreograph short routines. Once students have successfully completed The Pole Studio Beginner Level Instructor Training Programme, they will feel confident and ready to commence teaching Beginner Level classes.

Overview of The Pole Studio Beginner Level Instructor Training Programme
*Pole Fitness then and now
*What is Fitness
*Warming Up and Cooling Down
*Anatomy
*Management & Safety
*Planning & Teaching Classes
*Beginner Level Gripping Positions *Conditioning Exercises
*Beginner Level syllabus: A detailed breakdown of each of the 40 movements, with photographs and videos, from The Pole Studio Beginner Level syllabus.

Details: https://thepolestudioinstructortraining.com

Or PM me.

Join our charity Zoom class❗ Glutes, Legs and F

Join our charity Zoom class❗

Glutes, Legs and Feet with @traceysimmondspole from @thepolestudio

6th February 2021
11:30-12:45 UK Time
(13:30-14:45 SA Time)

£10 PayPal/Credit Card
(R150 EFT South Africa)

All proceeds to @freemymeal

We’ll be donating all payments for this online class to the Free My Meal Fund. Free My Meal is a non profit organisation founded in August 2020. They create connections between people who need a meal, with people who can provide a meal.

During this 1 hour 15 minute class we’ll be focusing on strength and conditioning for the ass, legs and feet!

Did you know that gluteal strength directly relates to hip mobility? Yes, that’s right, strong hip extensors are needed for the perfect front split. Let’s spend some time unlocking those hip flexors and waking up your locked-down butt.

Are you struggling to extend the backs of your knees to create the perfect lines in your pole splits, or perhaps just wishing you could touch your toes? We’ll cover some tried and tested methods of strengthening and lengthening the hamstrings and calves.

Lastly, our poor neglected feet. Does it often seem like your feet are an after-thought and you just pray they will point like a prima ballerina on command? It’s time we made those floppy fish feet stronger and more flexible. This class will look at foot and ankle alignment, easy home stretching techniques and exercises to ensure that your feet can always point with precision.

Join us for an intense and fun session on Zoom. You won’t need any equipment other than a longish towel. If you happen to have a yoga mat, even better.

It’s all in aid of the Free My Meal Fund. Please support this incredible cause!

If you cannot afford to pay for the class but you want to join, please email us. info@thepolestudio.co.za
We’ll be happy to welcome you for free!

Bookings:
thepolestudio.co.za 🔽
Menu ‘Classes’🔽
‘Glutes, Legs & Feet Charity Class'

Reposted from @thepolestudio COMING SATURDAY 6th F

Reposted from @thepolestudio COMING SATURDAY 6th FEBRUARY!!
11:30 UK time (13:30 SA)
Glutes, Legs and Feet Workshop with Tracey Simmonds and ALL proceeds go to @freemymeal

The Pole Studio will be donating ALL payments for this online class to the Free My Meal Fund. Free My Meal is a non profit organisation founded in August 2020. They create connections between people who need a meal with people who can provide a meal.

During this 1 hour 15 minute class we’ll be focusing on strength and conditioning for the butt, legs and feet!

Did you know that gluteal strength directly relates to hip mobility? Yes, that’s right, strong hip extensors (ass muscles) are needed for the perfect front split. Let’s spend some time unlocking those hip flexors and waking up your locked-down butt.

Are you struggling to extend the backs of your knees to create the perfect lines in your pole splits, or perhaps just wishing you could touch your toes? We’ll cover some tried and tested methods of strengthening and lengthening the hamstrings and calves so you’ll be bending over with ease in no time.

Lastly, our poor neglected feet. Does it often seem like your feet are an after-thought and you just pray they will point like a prima ballerina on command? It’s time we made those floppy fish feet stronger and more flexible. This class will look at foot and ankle alignment, easy home stretching techniques and exercises to ensure that your feet can always point with precision.

Join us for an intense and fun session on Zoom. You won’t need any equipment other than a longish towel. If you happen to have a yoga mat, even better.

It’s all in aid of the Free My Meal Fund. Please support this incredible cause!

If you cannot afford to pay for the class but you want to, please email us. info@thepolestudio.co.za or sarah@thepolestudio.co.uk We’ll be happy to welcome you for free. No judgement, no questions asked #pointedtoes #perfectbutt #charity

Reposted from @airvolution Deconstructed abstract

Reposted from @airvolution Deconstructed abstract body art today with @traceysimmondspole and @annasmithphotographysa

#bodyart
#bodypaint
#abstract
#deconstructed
#airvolution
#aerial

Currently judging @kyanna_me Pole Evolution Online

Currently judging @kyanna_me Pole Evolution Online Pole Art Competition!

Incredible performers; I have no idea who is going to win because everyone is amazing.

Well done to the event organisers, there are 300 people watching online.

(Thank you to Eskom for leaving the power on 😂)

Photo @airvolution

Eleven years in SA and I've finally been granted p

Eleven years in SA and I've finally been granted permanent residence.

Today we took a trip out to this charming Home Affairs office in Cullinan to get my SA ID. Excellent service, no queues and no computers! 💜 This place.

#theforeigner

Reposted from @kyanna_me 🌟 Wow wow wow! Only 4

Reposted from @kyanna_me

🌟 Wow wow wow! Only 4 days until the spectacular Kyanna Pole Evolution!

The judges have begun their judging and the scores are starting to roll in, your scores are so so so important to these dancers on the night.

We have dancers dancing in their bedrooms, dancers taking to the great outdoors, the platforms used by these athletes know no boundaries and we are here for it all.

Get your tickets ASAP by following the link in our bio to be a part of the biggest international pole event of 2020.

#pole #poledance #poledancing #poledancer #polefitness #poleevent #polecompetition #polefit #dance #dancer #win #kyanna #kyannapoleevo #watchlive #audiencevote

The Pole Studio Year End/10 Year Showcase was supe

The Pole Studio Year End/10 Year Showcase was super fun yesterday. Thanks to our performers, live audience and Zoom audience! Photos and videos coming soon.
#thepolestudio #thepolestudiosa #poleshowcase #poledancing #polecommunity

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