The Anti-Gravity Program
Level up your aerial and pole game with a training program specifically designed for people like you!
What is the anti-gravity program?
A group training program specifically designed for aerialists/aerial hobbyists and pole dancers to improve your strength and flexibility. It is a gym based program designed to go around your aerial/pole classes so you can keep going to class and upping your skills while doing the program.
It’s a two-day split program (2 workouts per week) with an optional extra flexibility session so you can do the workouts and your class/classes and still get adequate rest days too. It’s a self structured program which means you choose when you do your workouts each week to fit around your timetable.
The program is designed for beginner gym-goers through to experienced lifters. Every exercise has a video demonstration to help you perform it with correct form.
why i created this
Aerial and pole are frekkin hard and you need a lot of strength.
The more times a week you can train, the faster you will see progress. However, doing multiple aerial classes a week can be expensive and your progress will be limited by the type of class and what your instructor teaches you.
Even with the best teacher in the world, doing just aerial or pole means only certain muscles will get targeted in certain ways so there will be a plateau in strength and some muscle imbalances which can lead to injury in the long term.
This program is focused on strengthening everything you need for aerial and pole. Whilst also hitting everything else so you will get stronger and more efficient in your movements. Whilst helping to stave off overuse/imbalance injuries.
The Anti-Gravity Program
Whats included
Access to my coaching app
Access your workouts and progress anywhere, anytime from your phone.
2 day gym program & extra flexibility session
With video demonstrations for each exercise through an interactive app
New program each month
Progress through the month and work on new goals each month.
be part of a community
Daily accountability with all of the incredible people experiencing the same journey as you.
Check in Each week
There will be a group check in each week where you can ask questions, learn tips and celebrate the wins!
Aerial/Pole Conditioning tracker
Conditioning progress tracking for any conditioning you do in class or in open practice.
what you will get, learn and gain from the program
We don’t do things by halfs here.
Whats included
- 2 Strength workouts per week
- Extra Flexibility Session with a new focus each month
- Exercise video demonstrations for every exercise
- Access to a group chat for community, motivation and support
- Aerial/Pole Conditioning Tracker
- Access to a weekly group check in for accountability & tips
- Clear guidance on sets, reps, rest and progression
- Support from a coach who understands your training requirements
What you will learn
- How to train in a gym
- Good Lifting Form & Technique
- How to fit training around your lifestyle & schedule
- How to apply progressive overload to get stronger
- How to improve your flexibility & mobility
- How to stay consistent with your training
- How to balance your training
- What muscles & actions are required to achieve movements that you can apply to your aerial/pole training
what you will gain
- Increased strength to support your aerial/pole training
- Improved flexibility & mobility
- Better control & body awareness in the air
- Improved shoulder stability & grip strength
- Faster progress in class and skill acquisition
- Greater indurance for longer combos or skill sessions
- Cleaner lines and smoother execution in the air from improved strength
- Reduced risk of injury with better muslce balance and joint support
- Be part of a community of badass strong people
Frequently Asked Questions
Do i need to have a gym membership?
Yes. In order to continue to increase your strength we need more than bands and a set of kettlebells. A gym has all the equipment we need to continue to challenge your body to improve your strength.
Will i be able to message you?
Yes in the group chat! No question is silly question and most people will be thinking the same thing. Posting it in the group means everyone gains some new knowlegde.
is it completely personalised?
No, this is a group program so everyone will be working on the same program each month. If you are looking for personalised training, click on the option in the coaching menu.
I’m new to the gym - is this good for a beginner?
Yes the program is designed to suit all levels. Choose weights that are light for your fitness levels and gradually work your way up. Ask as many questions as you need in the group chat.
Do I have to do set workouts on set days?
Nope! The program is designed so you can pick and choose when you do your workouts each week. Make sure you get 1 - 2 full rest days a week to allow a good recovery time between sessions.
Does it matter if i do a morning or evening workout?
Nope! Do whatever works for you. If it's easier to fit it in, in the morning, do it then. If you prefer working out in the evening - do it then.
What People Say About it
I definitely felt way more confident going into a gym knowing what I was going. I gained PBs from following the sessions.
evie
I would highly recommend the anti-gravity program. The app is super easy to use, and the program set up for the workouts was so handy.
Overall, I enjoyed the program, I felt stronger, and it was nice knowing that you could ask suzy questions when you needed