Welcome NaomyĀ to the App & Community!! š„³ā„ļøāŗļø
Posted
05 Jul 06:58
Posted
03 Jul 06:56
Posted
30 Jun 13:20
Hi Students! Have you heard the term "reciprocal inhibition" and do you know that it can reallyyy help you improve and progress in your flexibility?! Read on :))
jamimahĀ asked a really great question this past weekend, and itās the perfect chance for me to talk about a really important concept in flexibility training. The fancy term for this concept is reciprocal inhibition.
ā
Simplified definition:
When one muscle contracts, its opposite tends to relax.
Example: flex your quad and hip flexor ā hamstrings relax.
We use this in stretching to ācommunicateā with muscles so they release and let us go deeper.
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š For the lizard/runnerās lunge in Jamimahās photo that she shared:
FRONT LEG
To open the glute and top of the hamstring on the front leg:
* Engage the front-leg hip flexor (think: gently pull your knee toward your chest).
* This tells the glute/hamstring to relax more and can deepen your fold over that leg.
ā Cue: āLightly pull the front thigh up to help the glute relax.ā
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BACK LEG
To open the hip flexor of the back leg:
* Squeeze the back-leg glute. That glute activation signals the back-leg hip flexor to relax more.
ā Cue: āSqueeze the back glute to deepen the back hip flexor stretch.ā
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So in short:
* ENGAGING Front-leg hip flexor = deeper front-leg fold.
* ENGAGING Back-leg glute = deeper back-hip opening.
Let me know if that helps or if you want more cues OR if you want other examples for other stretches.
Thanks always to those of you that share questions here in the community feed. It helps us all learn <3
xoxo
Coach Steph
Posted
27 Jun 18:48
Posted
24 Jun 14:10
Posted
22 Jun 12:00


Hiii beautiful students!! We're going something a little different but still fun this challenge!! Read all the deets below :))
šāØ June 23rd TWO Week Challenge: Flip it & Remix it, Babes!
Challenge 1: Flip It! (I know most of you will not like this one haha but I promise it's good for you!)
-Take a move you always do on your strong side⦠and try it on the other one š
OR
-Reverse a combo: start with your usual exit and work backwards (this one is fun!)
Challenge 2: Shape Variations
-Pick one of your fave shapes (like pole sit, jasmine, ballerina) and find 3 different ways to get in/out of it š”
š A Few Friendly Reminders:
*Click JOIN on this post
*Use the App's pole move dictionary and tutorial library for inspo
* Share your flips & remixes in the Community Feed! You never know who youāll inspire :))
* Tag me in your stories or posts so I can cheer you on!! I wanna see it alllll
And most of allāhave fun!! This isnāt about being perfectāitās about being curious, creative, and a little weird (in the best way)!
Canāt wait to see what you all come up with!!
xoxo,
Coach Steph
Posted
12 Jun 12:26
New YouTube Tutorial is Live! š (This was a requested tutorial from our app member, Sam! Thanks Sam for the request!)
In this video, Iām breaking down how to get into Hood Ornament from a climb on spin, and how to invert from that positionāon both forward and backward spin!
So if youāve been wanting to smooth out this transition or try it for the first time, this oneās for you ⨠Watch it now on YouTube! š https://youtu.be/xCcjRTvbEYs?si=AoZnTQBYuV_J5Q1R
Posted
12 Jun 11:55
True grip handspring question from Susan Papp Mlodzienski (https://polewithsteph.com/community/posts/still-stuck-with-the-true-grip-handsp)
I want you to take a look at the first clip and notice how the swinging leg travels away from the pole to help lift the hips higher. This drill really helped Julia get the height she needed to make the second part of the handspring achievable.
In the third clip, you'll see a slow-mo version of that same drill, now combined with the full handspring movement. Watch how the leg stays fairly straight and continues traveling away from the pole until itās parallel to the floorāthen it bends in toward the chest.
In comparison, it looks like in the video you shared here, the swinging leg is bending early and moving more out to the side rather than traveling straight out first. Do you see that difference? And let me know if youāre up for experimenting with this technique next time you practice?
āāā
A thank youuu to our app member, Julia Olko, for allowing me to use this video of her as examples šš»
Posted
11 Jun 10:53
Hi amazing students! Coach Steph here š
Iām so excited to announce that your brand-new 3-month gym programādesigned specifically for pole dancersāis now live in the Pole with Steph App! Whether youāre craving strength gains, greater flexibility, or next-level balance, this program has got you covered.
Whatās inside?
⢠3 workouts per week for 12 weeks ā¢
ā A perfect mix of glute, hamstring, quad, push, pull, and core exercisesāeach chosen to support your pole practice.
ā Progressions for both shortened and lengthened glute positions, so you build power and control at every range of motion.
⢠2 weeks of āsystemic trainingā (aka our āout-of-breathā weeks š) ā¢
ā Cardio-focused finisher weeks to boost endurance for longer combos and spin-heavy training sessions.
⢠30ā60 minute sessions ā¢
ā Tailor the weight and intensity to fit your dayāquick sweat sesh or deep pump, you decide.
⢠Specially DesignedĀ for Pole Dancersā¢
ā Built from my pole-specific coaching experience and the programming genius of @tiananicholetallant. We teamed up to target exactly the movement patterns and muscles you need most for pole.
⨠New! Track your progress
To help inspire you, we created a printable + editable tracker to go with your JuneāAugust program!
You can log reps, weight, and notes, check off each set, and reflect weekly on your progress and PRs.
Want to stay consistent and motivated? This is your new best friend. šš„
So, are you ready to crush your summer goals?
Tap into the JuneāAugust program now and letās build those power, flexibility, and endurance gains together. No extra time commitmentsājust your app and your passion for pole! š„
See you inside,
xoxo
Coach Steph & Coach Tiana
P.S. Donāt forget to share your sweaty selfies and tag #PolewithSteph, @stephanietallant_pole, and @tiananicholetallantāwe canāt wait to cheer you on! š
š For the next 24 hours only ā get 50% off the Quarterly Subscription Plan with code: POLEBABE
Snag it here:Ā https://polewithsteph.com/orders/customer_info?o=211357Ā āthis is your sign to go all in! š
Posted
08 Jun 12:00


š„ Videos will appear at the bottom of this post on June 9th
or tap here to go straight to them:Ā polewithsteph.com/programs/june9challenge
š„ Your Weekly Challenge(s):
Iām so excited for you all to dive into 2 brand new tutorials with me, Coach Steph! āØ
š« Tutorial 1: A dynamic combo featuring Butterfly, Hangglider, Allegra (with plenty of variations + mods), and a Cradle Dismount.
š Tutorial 2: A creative, heel-optional low flow tutorial exploring unique transitions from a grand pliĆ© with the pole down to the floor.
Both tutorials are now live inside the Pole with Steph App (iOS + Android) and at polewithsteph.com! š
ā
To Participate:
Click āJoinā on this post
Comment with a picture (screenshot is fine!) of:
š¹ You doing something from this weekās challenge
OR
š¹ Anything related to your movement practice this week
(stretching, warmups, gym sessions, etc!)
šø Photo Uploads ā via the app or the website
š„ Videos ā App only (on phone or iPadānot a web browser)
š” Bonus Challenge:
Share a picture or video on Instagram and tag
@stephanietallant_pole + use #thebestpoleapp
And donāt forget to add me as a Collaborator if itās a post or story!