General class structure

A class always starts with a proper warming-up. It is important that your muscles are warm and stretched before practicing pole dance, to avoid injury and to make the exercises during class easier. There will be some exercises to raise your heart rate and some to improve strength. During the class people will make spread among the poles. New moves will be introduced in steps and older moves will be repeated to perfect them. The class will be ended with a cooling down, again to prevent injury. The cooling down often also includes stretching to improve flexibility.


Check the page training structure for more information about the differences between regular training and the Allegra membershour.

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