
No pole required. 6-week video course with Siberian acrobat Mari Simak. Now through August 9, save 30% with coupon AUG9-PT.
Course Introduction
Mari incorporating acrobatics into one of her many 1st place pole performances
Mari Simak is a professional acrobat who has also won numerous pole competitions, both in her native Siberia and in the USA, where she now resides. She has spent the past decade training adults and children in a wide variety of disciplines, including acrobatics, aerial hoop, flexibility, and pole.
Balance. Flexibility. Strength. Coordination. Part of the PPU core curriculum, Principles of Movement shows you how to safely and efficiently develop these crucial physical competencies, which are truly the basis for all pole techniques.
You do not need a pole for this course, and there are no minimum requirements.
What is it ?
Just like an online college course. where the videos are pre-recorded and everything is already set up for you. So you can start whenever you’re ready, and work through the lessons at your own pace. And it’s lifetime access, so you can re-do the lessons as many times as you like.
Who is it for ?
- Beginner to Intermediate level polers who want the physical skills that will enable them to learn new pole moves more quickly
- Those who have never done pole before, but might like to try after they’ve first built a good physical foundation
- Anyone wanting to become more active in life and improve their general alignment while doing everyday activities

What will I learn ?
- 17+ basic acrobatic tricks with beginner, intermediate, and advanced variations
- 12+ combinations and transitions
- 12+ strength conditioning exercises
- 6 mobility conditioning exercises
- 4 coordination conditioning exercises
Some examples :
- Crow pose
- Two headstand variation
- Straddle sit, L-sit, and eight-angle sit
- All croc variations
- Bridges & transitions to/from
- Temple & chest stand
- Forearm balances
- Handstands
- Forward & backward rolls
- Cartwheels
- Forward & backward walkover
FAQ's
Mari answers Frequently Asked Questions about the course:
Course Syllabus
This 6-week program consists of 12 lessons, each taking 60-75 minutes to complete. Click any Week below to see the full details:
Lesson 1
Concentrated on balancing technique and hands position.
1. Course introduction “What is it? Who is it for? How will it benefit you?”
2. Warm Up with wrists and shoulders focus
3. Wrist strength and conditioning
4. Crow pose. Why it’s helpful, and necessary, basic variation and exercises to achieve.
5. Intermediate and advanced variations.
6. Transition to one side + Flying crow pose
7. Core & Shoulders conditioning
8. Cool down + wrist self massage
Lesson 2
Concentrated on how to tighten up core and low body in balances.
1. Warm up with core and neck focus
2. Hollow (straight line spine) body exercises. Headstand technique.
3. 2 types hands positions. Ways to get to headstand
4. Different legs positions and core cooperation + transitions
5. Change hands positions as a tightening conditioning
6. Transition to/from crow pose
7. Whole body conditioning
8. Cool down + neck self massage
Lesson 3
Concentrated on engaging more muscles at the same time.
1. Warm up with strength focus
2. Wrist + shoulders exercises
3. Hamstring exercises + stretching
4. Straddle sit
5. L-sit
6. Eight angel sit
7. Transitions for a body strength conditioning
8. Cool down + hamstring self massage/stretching
Lesson 4
Concentrated on low back strength and glutes tightening
1. Warm up with strong back focus
2. Wrist exercises
3. Low back exercises
4. Two elbows croc
5. One elbow croc
6. Split croc variations
7. Strength conditioning
8. Cool down + low back massage
Lesson 5
Concentrated on active back flexibility
1. Warm up with spine mobility focus
2. Shoulders opening/rotation exercises
3. Strong & flexible back exercises
4. Bridge from floor
5. Bridge from sit position
6. Bridge from feet
7. Strength/flexibility/balance conditioning
8. Cool down + back self massage
Lesson 6
Concentrated on side crunch flexibility
1. Warm up with spine mobility focus
2. Back and side bend exercises
3. Upper back and neck stretching
4. Temple stand
5. Chest roll
6. Chest stand
7. Transitions + conditioning
8. Cool down + back self massage
Lesson 7
Concentrated on learning techniques for forearm balance.
1. Warm up with tightening whole body focus
2. Strong + flexible shoulders exercises
3. Tightening core conditioning
4. Basic (symmetrical) forearm balance
5. Different legs/body position
6. Advanced (asymmetrical) forearm balance
7. Transition btw basic and advanced positions as a tightening conditioning
8. Cool down + body relax light stretching
Lesson 8
Concentrated on handstand balance
1. Warm up with handstand technique focus
2. Strong wrist & shoulders exercises
3. Tightening core conditioning
4. Tightening legs conditioning
5. Handstand technique + ways to get for beginners
6. Different legs position and core cooperation
7. Conditioning for handstands
8. Cool down + shoulders/forearms self massage
Lesson 9
Concentrated on learning right tuck and basic dynamic techniques
1. Warm up with spine stretching focus
2. Coordination exercises
3. Tuck rolls exercises
4. Basic Forward roll + variations
5. Basic Backward roll + variations
6. Series of rolls as vestibular exercises
7. Functional strength conditioning
8. Cool down + light stretching
Lesson 10
Concentrated on combining static and dynamic tricks
1. Warm Up with functional movements
2. Dynamic momentum exercise
3. Strong and flexible back exercises
4. Fish flop + variations
5. Candlestick + variations
6. Transitions from static to dynamic tricks
7. Transitions from dynamic to static tricks
8. Cool down + breathing exercises
Lesson 11
Cartwheel technique
1. Warm up with splits stretching focus
2. Tightening body and balance exercise
3. One foot balancing tricks
4. Basic cartwheel technique
5. Series of cartwheels
6. Steps to learn one arm cartwheel
7. Cartwheel with static tricks combinations
8. Cool down + relaxing exercises
Lesson 12
Walkover technique
1. Warm up with back/shoulders flexibility accent
2. Split active exercises
3. Strong and flexible back exercises
4. Forward walkover
5. Backward walkover
6. Walkover with legs switch
7. Walkover with other tricks transitions
8. Cool down with back self massage
Reviews of PPU Courses
These are student reviews of other Pole Press University courses. To read more, visit the product page for any of our courses that have already been released.





