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Flex & Strength

Active Flexibility, Strength Classes


What is it?


Flexibility Training is a class focused on improving your range of motion, active flexibility and promote joint stability. This class is not only a great complementary class for all your pole activities but also for general everyday life by relieving muscle tension and stress from your body. After the warm-up, you will work on improving various flexibility goals including splits, back bends, shoulder mobility and so much more. Each class will have a focus, e.g. frontsplit, which you can see it in schedule. This is a mat class, and it is not required to have pole dancing/ fitness experience to attend.  Yoga mats and blocks are at the studio, but feel free to bring your own if you like. Notice that instructors may use pressure to increase range of motion in certain stretches, but don’t worry, we will start off nice and gently (the instructor won't push you down until you're ready for it!) 

What to wear:

Leggings or jogging bottoms and any top. Please ensure you wear layers for this class, you need to stay warm throughout and layers will help you to regulate your temperature through different stretch techniques.

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Flex and your health

Flexibility is an essential, yet often overlooked health-related component of sport, dance and overall quality of life. There are numerous short and long term benefits of various types of stretching. Just to name a few:

  • Increased flexibility and joint range of motion

  • Improved blood flow and circulation

  • Better posture

  • Stress relief and overall greater mental health

  • Enhanced coordination and muscular function

  • Improved sports performance

  • Reduced risk of injury

Rebel Studio offers various flex and stretch classes to our student and everyone who just wants to join.

Why flexibility is important for pole dancers:

  • to master all those bendy pole tricks we've been admiring on       Instagram;

  • to make your floorwork flow;

  • to improve lines and increase fluidity;

  • to move and hold poses in all sorts of crazy positions without risking any sort of injury;

  • to keep these hardworking muscles happy with proper stretching;


Why non-pole dancers should check flexibility classes in pole studios:

  • Classes in pole studios usually accommodate limited number of participants, which ensures personal attention from instructors;

  • Instructors in pole studios often perform at various competitions. Judges at such competitions are trained to notice the difference between 179° and 180° split.

  • In addition to passive flexibility, active flexibility is always on the agenda in pole studios. 

  • Besides yoga mats and blocks, there are poles in pole studios. This fact dramatically increases the number of possible exercises to help you to be more flexible; 

  • And last but not least – the pole community is amazing!

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What is Active Flexibility?


Active flexibility means functional range of motion you can access without external assistance. Your ability to get your body into a position without the use of outside force, such as the floor, a strap or a hand to pull you into it. For example, the ability to do a front split on the floor doesn’t necessarily mean you’ll be able to get that back leg flat in your Jade. 

On the pole, you pull the front leg with your hand (passive range of motion in your hamstring), but your back leg has no floor to push against. You need to use your muscles to get it straight (this is where you need good active range of motion).


Pre-Post Natal:

We strongly believe in the importance of leading a healthy lifestyle by undertaking safe and appropriate exercise before, during and after pregnancy. Remember it’s important to consult your physician before commencing an exercise regime before, during or after pregnancy.

Workout and Power Pole Class:


These two classes are aimed at building your strength without the pole (Workout) and with the Pole (Power Pole). Experienced trainers will share their sets of exercises and will help you to control your execution of them. It is an all level class, meaning that you don’t have to be strong in advance, just let the trainer know your level at the beginning of the class.


We usually teach classes in English or Danish.

If you don't speak Danish all instructors can switch to English. We have an international team, some of our instructors also can speak Russian, German and Portuguese.

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