No pole required. 6-week video course with Siberian acrobat Mari Simak. Now through August 9, save 30% with coupon AUG9-PT.

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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 ?

Principles of Movement is designed for three types of students:
  1. Beginner to Intermediate level polers who want the physical skills that will enable them to learn new pole moves more quickly
  2. Those who have never done pole before, but might like to try after they’ve first built a good physical foundation 
  3. 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


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.

Jackie Edwards
Jackie Edwards
Level Up with Rafaela Montanaro
Read More
I am just about finished Rafaela’s course and can hardly believe myself in what I am achieving here. I am a 58 yr old intermediate/ advanced poler and I can tell you, this course has really helped me to step up my game. I am progressing faster than I was at the studio- which I love too- more space than at home, but Rafaela breaks down the moves so well, you just have to really listen to what she is telling you in every detail and you will soon see results. I can now do Box splits up on the pole, inverted splits, a loads of moves that, when I started I really thought would take so long to get, but I am getting them and will look forward to and hope she does another course sometime….you can count me in! I will take the essentials course as well as I liked the intro video, and I think the new flexibitly course, movement will compliment Rafaela’s very well….and we have these video’sfor life. Well done to all involved.xx
sara anon
sara anon
Essentials №1 with Tara Meyer
Read More
WOW. this class has been amazing for me. i’ve previously taken a floorwork course & have only dabbled when it comes to pole. this was, without a doubt, the next step i needed to really just get started and not feel super scared of the pole. i never previously made the jump, because i always felt very intimidated, but i feel like each lesson was clear and just made me feel comfortable and ready to take on the new moves. if you are a beginner & feel intimidated but still want to learn, *this is the class for you!!*
Mariana Alvarado
Mariana Alvarado
Level Up with Rafaela Montanaro
Read More
I love the structure of the course and that it’s not too intense if you’re more on the intermediate side, but with moves that can be taken up a notch if you’re more advanced. One thing I would like to see in future courses are extended flexibility and strength conditioning exercises, or at least suggestions of extra moves to try. One can obviously make this course their own and add a few things here and there since there is the option to pause the videos or wait to start the next one, but for instance it’d be nice if the flexibility videos were a bit more thorough to make sure you don’t launch into it fully and risk injury. Other than that, I think it’s an excellent option for someone who doesn’t have access to a pole studio for any reason, and wants to progress in their pole journey with a top level instructor like Rafaela.
Nadin Goldag
Nadin Goldag
Essentials №1 with Tara Meyer
Read More
Tara shows every move clearly and performs gracefully. It’s a pleasure to watch her do the moves besides her good teaching.
Diana Isabel Sanchez Paniagua
Diana Isabel Sanchez Paniagua
Level Up with Rafaela Montanaro
Read More
Totally recommended for everyone who wants to improve their strenth and the technique. I also did the essentials course and both complement to each other really well. You have a long-life access to the Pole Press University so I think this is a must have course to do each lesson whenever you want or have any doubt. So excited with the final results after completing both courses!!
Katherine Marlin
Katherine Marlin
Essentials №1 with Tara Meyer
Read More
I’ve learned most of these moves already as a 2+ year beginner pole dancer, but I appreciated how her instructions were easy to follow in an online format. I also loved her combos. It is so important to develop a strong foundation before and DURING the dancing journey. I think this class is something I would come back to over and over.

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