Ready to unlock your
Bridge and Waterfall?
Dreaming of deeper backbends, stronger bridges, and smooth, confident entries? Our 12-week progressive backbend training programs are designed for pole dancers and aerialists who want to safely unlock their spinal extension, build strong and supported bridges, and move through backbend shapes with control and confidence - both on and off the pole. Whether you’re working toward your first bridge or refining more advanced shapes and transitions, these programs help you develop flexibility sustainably - backed by the strength, stability, and technique needed to support your spine and shoulders every step of the way.
'Backbend Baddie' is your entry point to backbend and bridge training, designed to be safe, structured, and sustainable with a physio-informed approach. Ideal for pole dancers and aerialists at any stage of their journey, this program focuses on the essentials of backbending: spinal articulation, shoulder mobility, anterior chain opening, and end-range strength and control. You’ll build the kind of flexibility that translates directly to your bridges, backbend shapes, and entries (including waterfalls), with greater stability, reduced compression, and increased confidence. This program is suited for those who are currently pain- and injury-free in the spine, shoulders, and wrists during backbend/bridge training.
'Backbend Breakthrough' is for those ready to take their bridges into controlled, deep, and confident backbends. Over 12 weeks, you’ll level up your bridge and explore a variation of poses and entries including your 'around the world'. Progress from “it's ok” to “clean and controlled,” with targeted spinal articulation, shoulder and chest mobility, anterior chain activation, and end-range strength. Every drill and progression is designed to translate directly to your effortless backbend. This program is ideal if you’ve been training backbends and bridges consistently for 3–6 months, can already achieve a basic bridge and are pain- and injury-free in your spine, shoulders, and wrists. Completing Backbend Baddie (Lvl 1) first is recommended for the best results, but you can jump into level 2 if you meet the criteria above.
'Backbend Boss' is the advanced track for pole dancers and aerialists ready to master waterfall entries and advanced backbending shapes. Over 12 weeks, this program takes you through the next level of backbending, focusing on end-range strength, tissue tolerance, and precise control. The result is a deeper, stable, and repeatable range that’s performance-ready. This is where the elite shapes live: think controlled waterfalls, elbow bridges, advanced backbend transitions, and clean, open extensions that make your movement look effortless. This program is designed for those who have a solid bridge or backbend, can comfortably perform controlled dynamic entries such as an around the world, and are pain- and injury-free in the spine, shoulders, and wrists. Completing Backbend Breakthrough (Lvl 2) is recommended for the best continuity, but you can join level 3 if you meet the above criteria.
Program Features:
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12-week in-app progressive flexibility and strengthening program designed by The Pole Physio team
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3 program levels available, catering for all levels of pole dancers and aerialists - from beginners to elite/professionals
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Exercise from the comfort of your own home with our ready to start programs
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Each training week includes:
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3 x 45-60 minute OFF-the-pole workouts.
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Receive direct in-app support and guidance from the Pole Physio strength & conditioning/flexibility coach
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Access our in-app training forum - connect, share, and cheer each other on as you level up!
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Receive access to the app/each workout for 6 months
Are you ready to unlock your bridges and backbends? Take your backbend journey to the next level with our progressive backbend and strengthening programs. Learn to control, engage, and build the strength to support deeper, safer backbends while mastering advanced entries and challenging shapes.
With three programs to choose from, there is an option to suit any level of pole dancer and aerialist.
Accessible through the Pole Physio mobile app, our workouts are conveniently adaptable to your home or pole environment, giving you all of the conditioning and flexibility progressions you need to nail your nemesis in no time.
Begin the program by measuring your baseline range and flexibility, and watch your skills improve firsthand as you work through the program.
The Pole Physio strength and conditioning coach will be in touch with frequently you over the course of the 12-weeks with support, guidance, and tips. And despite the program being self paced, you can rest assure you’ll be cared for from the moment you sign-up through to the final workout.
So - what are you waiting for? Level up your flexibility game with our backbend programs!
Which program is right
for you?
Backbend Breakthrough (Lv 2)
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Prerequisites:
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Participants are encouraged to complete 'Backbend Baddie' or at least have been consistently training their backbends for 3-6 months and have a strong bridge.
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Participants must be pain and/or injury free in the spine, shoulders, and wrists when training backbends.
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Cost: $135 USD
Backbend
Boss (Lv 3)
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Prerequisites:
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Participants are encouraged to complete 'Backbend Breakthrough' or have both a strong bridge and strong dynamic around the world entry to their bridge.
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Participants must be pain and/or injury free in the spine, shoulders, and wrists when training backbends.
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- Cost: $135 USD
* Receive access to all three programs for 2 years from date of purchase when purchasing the bundle.
