https://vertical-flex.com/blog daily 0.75 2025-01-04 https://vertical-flex.com/blog/how-to-fix-sweaty-hands-at-pole-beyond-just-trying-more-grip monthly 0.5 2025-01-04 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/61ea2ccd-8895-4fc4-8c99-b774aa97aa5b/Untitled+%28Instagram+Post%29.png Blog - How to fix sweaty hands at pole (beyond just trying more grip) - About the Author Elizabeth (she/her) is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favorite exercise is the chin-up but loves a leg day. Elizabeth works with many clients, but mostly pole dancers to level-up their strength and flexibility training. If you want Elizabeth to be your coach online or in-person, get in contact with her here. https://vertical-flex.com/blog/plus-size-pole-dancers-how-to-make-studios-a-welcoming-place-for-everyone monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1741d942-677b-40d9-bcbc-17f5e6651a7f/186939937_139671071482144_323257781178651024_n.jpg Blog - Plus size pole dancers: how to make studios a welcoming place for everyone - Your Author - JAYY BURR Jayy (they/them) is a creative, thinker and pole dancer from Melbourne, Australia. Jayy is a Vertical Flex ambassador and occasionally writes articles for us. Jayy’s aim as an ambassador is to give a students perspective of Vertical Flex classes and the community surrounding it. Their favourite pole trick is the #pdflatline and their favourite Vertical Flex class is Aerial Conditioning. Feel free to check in with Jayy to ask about classes, their articles or their own fitness and pole experiences. @heyjayyb on instagram https://vertical-flex.com/blog/men-in-pole-dance-classes-how-to-make-studios-a-welcoming-place-everyone monthly 0.5 2024-03-16 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1741d942-677b-40d9-bcbc-17f5e6651a7f/186939937_139671071482144_323257781178651024_n.jpg Blog - Men in pole dance classes: how to make studios a welcoming place everyone - Your Author - JAYY BURR Jayy (they/them) is a creative, thinker and pole dancer from Melbourne, Australia. Jayy is a Vertical Flex ambassador and occasionally writes articles for us. Jayy’s aim as an ambassador is to give a students perspective of Vertical Flex classes and the community surrounding it. Their favourite pole trick is the #pdflatline and their favourite Vertical Flex class is Aerial Conditioning. Feel free to check in with Jayy to ask about classes, their articles or their own fitness and pole experiences. @heyjayyb on instagram https://vertical-flex.com/blog/tips-to-start-and-grow-a-pole-dancing-instagram-account monthly 0.5 2024-01-24 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6dd34def-f7d7-464e-aec2-c366560dd5c0/417915171_859026889564426_2945993082987719440_n.jpg Blog - Tips to Start and Grow a Pole Dancing Instagram Account - Why start a pole Instagram? Encourage recording your progress – Taking and watching videos of yourself in pole class is a phenomenal tool to help you identify areas you could work on. It’s also deeply rewarding. I highly recommend re-visiting old videos to celebrate how far you have come in your pole journey. Many of us start out with an aversion to watching videos of ourselves dancing, but I promise that discomfort goes away quickly with exposure. Extending your pole community – Instagram has a thriving pole community. With a dedicated pole account, you can connect with others all over the world who also love to pole dance. You can keep it private! – Don’t want the whole world to be able to see your pole dancing videos? Instagram has a ‘private’ feature which when selected means only users that you approve can access your account and the posts on it. Accounts on private can post and follow others in the same way as a public account, so you don’t miss out on any of the best bits of having a pole Instagram. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/bd36869c-22ee-481a-b382-e2dc630e1b95/279208108_698120358090341_1039694865118560173_n.jpg Blog - Tips to Start and Grow a Pole Dancing Instagram Account - How to use Instagram as a resource Find new pole tricks and moves – Instagram is a fantastic resource to keep up with the newest pole moves, shapes, variations, and hottest polers. When going through your feed save any videos you might want to watch back later to try out. Beware of poor tutorials – Not everyone who posts pole dancing tutorials on the internet has the necessary education to teach pole safely. However well-intentioned or experienced, I would recommend against following tutorials made by anyone who is not a professional pole instructor. This is doubly true if the trick is new to you or particularly difficult. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1741d942-677b-40d9-bcbc-17f5e6651a7f/186939937_139671071482144_323257781178651024_n.jpg Blog - Tips to Start and Grow a Pole Dancing Instagram Account - Your Author - JAYY BURR Jayy (they/them) is a creative, thinker and pole dancer from Melbourne, Australia. Jayy is a Vertical Flex ambassador and occasionally writes articles for us. Jayy’s aim as an ambassador is to give a students perspective of Vertical Flex classes and the community surrounding it. Their favourite pole trick is the #pdflatline and their favourite Vertical Flex class is Aerial Conditioning. Feel free to check in with Jayy to ask about classes, their articles or their own fitness and pole experiences. @heyjayyb on instagram https://vertical-flex.com/blog/outside-leg-hangs monthly 0.5 2024-05-10 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1696390110833-TRJ2FGDHTFJD3C1Y9DRT/image-asset.jpeg Blog - Outside Leg hangs - IMPORTANT! Now it’s time to go over pre-requisites before attempting the outside leg hang. Make sure you can say yes to all 3 points below before continuing on: You have been taught this trick by an instructor. It’s important to get things as correct as possible the first time for more effective motor learning. If you need to get in contact with an instructor for an evaluation via zoom please get in contact. Information from the internet should supplement your learning only, not be a primary source of learning. You can do a basic invert on your own safely and confidently. You understand how an outside leg hang works and you have practiced from the floor. You are able to take your hands off when practicing on the floor. Watch the next two videos to help you with this. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/489df9a3-40ba-4b0b-9aea-4c62c19b39bd/Toe+point.jpg Blog - Outside Leg hangs - About the author Elizabeth is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favourite exercise is the chin-up but loves a leg day. Elizabeth can create you custom programs and give advice that will help you level-up your strength and flexibility training. If you want Elizabeth to be your coach online or in-person, get in contact with her here. https://vertical-flex.com/blog/guide-to-body-neutralitynbsp monthly 0.5 2023-04-04 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1741d942-677b-40d9-bcbc-17f5e6651a7f/186939937_139671071482144_323257781178651024_n.jpg Blog - Guide to Body Neutrality  - Your Author - JAYY BURR Jayy (they/them) is a creative, thinker and pole dancer from Melbourne, Australia. Jayy is a Vertical Flex ambassador and occasionally writes articles for us. Jayy’s aim as an ambassador is to give a students perspective of Vertical Flex classes and the community surrounding it. Their favourite pole trick is the #pdflatline and their favourite Vertical Flex class is Aerial Conditioning. Feel free to check in with Jayy to ask about classes, their articles or their own fitness and pole experiences. @heyjayyb on instagram https://vertical-flex.com/blog/a-guide-to-solo-pole-practice monthly 0.5 2023-03-29 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/489df9a3-40ba-4b0b-9aea-4c62c19b39bd/Toe+point.jpg Blog - A guide to solo pole practice. - About the author About the author Elizabeth is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favourite exercise is the chin-up but loves a leg day. Elizabeth can create you custom programs and give advice that will help you level-up your strength and flexibility training. If you want Elizabeth to be your coach online or in-person, get in contact with her here. https://vertical-flex.com/blog/what-are-the-4-different-types-of-stretching-explained monthly 0.5 2022-11-11 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1668133009085-I5DMWMBROXG497CZ94ZW/unsplash-image-tpivPdQgC20.jpg Blog - What are the 4 different types of stretching? Explained - A quick note The greatest ROM you are going to have is your static passive range so you will need to increase this first if you want to also increase your active ranges. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/37283e52-763d-42b0-96d6-fe4439e66655/unsplash-image-mubVauq1Esg.jpg Blog - What are the 4 different types of stretching? Explained - A quick note To increase your active range you will need to work on your passive flexibility as well as your strength through a full range of motion. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1668133475086-N7CTD7WHNS43O57YCY7I/unsplash-image-_o7DFimchMg.jpg Blog - What are the 4 different types of stretching? Explained - A quick note During dynamic stretching always work within your range and focus on smooth, rhythmic, pain-free movements. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/78e266be-8471-46b2-92ff-86d6cf8ae915/Toe+point.png Blog - What are the 4 different types of stretching? Explained - About the author Elizabeth (she/her) is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favorite exercise is the chin-up but loves a leg day. Elizabeth works with many clients, but mostly pole dancers to level-up their strength and flexibility training. If you want Elizabeth to be your coach online or in-person, get in contact with her here. https://vertical-flex.com/blog/i-want-to-start-pole-dancing-faq monthly 0.5 2022-05-29 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/a62508e8-e452-4694-9542-a42ec5b1b618/pole.jpg Blog - “I want to start pole dancing” FAQ - About the author Elizabeth is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favourite exercise is the chin-up but loves a leg day. Elizabeth can create you custom programs and give advice that will help you level-up your strength and flexibility training. If you want Elizabeth to be your coach online or in-person, get in contact with her here. https://vertical-flex.com/blog/nutrition-and-lifestyle-tips-for-aerialists monthly 0.5 2023-02-02 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1595573647353-CFA0IG7LO9QER06LHD1E/Nut.jpg Blog - Nutrition and lifestyle tips for aerialists Caption: vegetables and fruits are cut and arranged in serving dishes. https://vertical-flex.com/blog/5-characteristics-that-my-most-successful-clients-share monthly 0.5 2020-05-19 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1589857494328-VTUUHYBJI8QM9N9RWLW8/image-asset.jpeg Blog - 5 characteristics that my most successful clients share https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1589856495737-Z2TENR2RODICEU77A2OC/pole.jpg Blog - 5 characteristics that my most successful clients share - About the author Elizabeth is a certified personal trainer and massage therapist from Melbourne, Australia. She also teaches pole dancing and specialises in safe training and strength gains for beginner aerialists. Outside of the circus community she loves to work with women who are new to the gym and still learning how to love themselves. Her favourite exercise is the chin-up but considers every day to be glute day. 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Choose to train 1:1 with an instructor or in a small group class taught via zoom. Class numbers are kept small to ensure you have time to receive personal feedback from your instructor. We teach using zoom to make the classes affordable and accessible as long as you have an internet connection. We also have memberships to make training with us even easier. https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/c76288fa-7a82-4397-b613-fa40c9092f18/pigalle.jpg About us - Community. We are incredibly proud of the close community that has formed around Vertical Flex. Everyone knows each other and makes progress together! If you’re in Melbourne you’ll be invited to our regular social meet ups to meet the team in person (and out of activewear). https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/dfb305d9-f49f-4d50-9a4f-7e05d29a23bc/dani+6.jpg About us - Pole Coaching. Elizabeth has been teaching pole in various Melbourne studios since 2017 and is an excellent pole instructor who has helped hundreds of students progress from beginner to advanced. Elizabeth’s coaching style is personalized to fit the students she has in front of her, but she is relaxed, knowledgeable and is always trying to make class fun. Her focus is on safety, technique and making students into independent learners and dancers. Elizabeth is now offering pole coaching through Vertical Flex. Please reach out if your technique needs work and you’re ready to be challenged to level up! 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Members see the best progress because their training is consistent and their regular classes mean they are able to receive personalised advice from the coaches. https://vertical-flex.com/book-a-private-session daily 0.75 2024-12-11 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/008ca5ce-aae7-48f7-9cc1-76427c5fc9b6/Naomi+foot+hat.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/0bc7f694-bd9e-45a3-8933-372f3dae4e32/jess+backbend.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/87e687c0-0d74-4c49-9b21-8cc81a4bef94/lunges+outdoors.jpg https://vertical-flex.com/free-stuff daily 0.75 2024-03-01 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/d04060c0-5e22-4473-b044-303d2a0e30de/Deb+splits+progress.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/fee95cb6-aac9-488c-a07b-7d710f73e60c/Middle+splits+express.png https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/3a44093e-ede9-436d-8de6-fbe773da3e2d/Front+splits.jpg https://vertical-flex.com/stage-club daily 0.75 2024-04-09 https://vertical-flex.com/exercise-library daily 0.75 2024-11-29 https://vertical-flex.com/store daily 0.75 2022-05-03 https://vertical-flex.com/store/bearonmerch monthly 0.5 2025-09-16 https://vertical-flex.com/store/hoodies monthly 0.5 2025-08-10 https://vertical-flex.com/store/products monthly 0.5 2025-04-17 https://vertical-flex.com/store/shirts monthly 0.5 2025-09-16 https://vertical-flex.com/store/standard-black-range monthly 0.5 2025-09-16 https://vertical-flex.com/store/p/vertical-flex-white-crop monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/f1f8c370-635c-4e05-a420-c645afa0025a/VFlex+logo+white+crop.jpg Store - Vertical Flex White crop - VFlex logo white crop.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6858f2bb-e0df-4e56-ae85-600d2ed96f78/sizing+chart+womens+crop+tee.png Store - Vertical Flex White crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-lad65 monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/29535c2d-2db8-4371-bb9c-8a70f4e8f0d6/always+watching+black+crop.jpg Store - Always Watching.. black crop - always watching black crop.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/f222b4a8-b7c3-44bf-a896-3895ff2e2eb9/385505935_1660643847763287_2741257314384089555_n.jpg Store - Always Watching.. black crop - 385505935_1660643847763287_2741257314384089555_n.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6858f2bb-e0df-4e56-ae85-600d2ed96f78/sizing+chart+womens+crop+tee.png Store - Always Watching.. black crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-xmt4m monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1b3c4cec-44c2-4146-bcc1-710d510082aa/Bear+on+logo+white+crop.jpg Store - Bear being too close.. white crop - Bear on logo white crop.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6858f2bb-e0df-4e56-ae85-600d2ed96f78/sizing+chart+womens+crop+tee.png Store - Bear being too close.. white crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-7szfm monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/2b81dbf6-0a41-4c33-ba59-d9214eef0337/Bubblegum+logo+crop.jpg Store - Vertical Flex Bubblegum crop - Bubblegum logo crop.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6858f2bb-e0df-4e56-ae85-600d2ed96f78/sizing+chart+womens+crop+tee.png Store - 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Vertical Flex Sage Green crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-kaax7 monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/77d11000-d232-4359-b860-cd480f131b2f/Grey+logo+crop.jpg Store - Vertical Flex Grey crop - Grey logo crop.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6858f2bb-e0df-4e56-ae85-600d2ed96f78/sizing+chart+womens+crop+tee.png Store - Vertical Flex Grey crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-bxx55 monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/686e03f3-d4d7-4dfe-a789-365c86c606b0/Square+bear+white+crop+.jpg Store - Always watching.. white crop - Square bear white crop .jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/2adb42f4-ceef-44d6-a6f1-ca1e480615c3/385551804_807554264487422_8687483075152281351_n.jpg Store - 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Vertical Flex Black crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-8c5h4 monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/88b0eb26-661a-43a1-954e-c197505cdae3/Vflex+blue+on+blue.jpg Store - Vertical Flex Blue crop - Vflex blue on blue.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/6858f2bb-e0df-4e56-ae85-600d2ed96f78/sizing+chart+womens+crop+tee.png Store - Vertical Flex Blue crop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vertical-flex.com/store/p/vertical-flex-white-crop-dw4ad monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/fbcb4b60-d54f-451c-8992-2b07aa2c0b28/Always+watching+colour+on+white.jpg Store - Always watching.. colour on white crop - Always watching colour on white.jpg https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/fd3b568d-abfa-4b83-920d-8896880ce4eb/screenlab+front.png Store - 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Vertical Flex lush suede yoga mat https://images.squarespace-cdn.com/content/v1/5e8563975c17686669339a64/1623122920724-2S320K9MNEKBFWJLU4G1/bear.jpg Store - Vertical Flex lush suede yoga mat https://vertical-flex.com/programs daily 0.75 2026-03-12