Resistance Band Exercises

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As you may know, I love resistance band training. I’ve posted a few videos showing how I use them on the pole, so now I’ve put together a little collection of how to train using just the bands.

They really help me focus on identifying and strengthening my weak areas, as well as giving me a great workout too. I get my resistance bands from here.

Here are the exercises shown in the video:

  • Donkey kicks
  • Clams
  • Bridges
  • Bridges – knees in & out
  • Bicycles
  • Mountain climbers
  • Bent over row
  • Planks – in & out knees
  • Curtsy lunges
  • Crab walks
  • Arm raises
  • Leg kicks – side
  • Leg kicks – diagonally
  • Leg kicks – back

I hope you like the video – let me know what your favourite exercises are, and what other videos you would like to see.

Category: Fitness, Vlogs

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 4 advanced personal trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Pole Dance Classes in Norwich

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