Video Library | Sarah Wolf

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Movement Warmup

21:19

Movement Warmup

Full body warmup. Do this before jumping into tutorials or choreography videos or to start your day right!

Sliiink Warmup

25:15

Sliiink Warmup

Focus on spinal articulation, ooey gooey movement and flow transitions.

Falling Inverts & OLH Technique

01:32:54

Falling Inverts & OLH Technique

This is for those who already know how to invert and outside leg hang (OLH). They don't have to be pretty, but I will not be explaining these movements- more like refining them. We'll be working on 'falling' into our inverts as opposed to muscling/deadlifting. Then we'll touch on technique for a super strong side body engagement in our outside leg hangs. Extra focus on engaged external hip rotation needed for these movements BEFORE we get on the pole.

Twerk Quickie

20:23

Twerk Quickie

Pops Drops Knees and Waves. Quick and dirty to get a sweat on and get on with your day.

Twerk Class 11/13/23

57:26

Twerk Class 11/13/23

Full Class - warmup included. All Levels. Have kneepads and not too tight pants/shorts on. Sneakers or barefeet are fine. While not technically hard, dang this class was hard! I also haven't taught twerk in a while, so the whole use every muscle for an hour thing was woah. We go over Pop + Drops, Shimmies, and A$$ Cheek Isolations. And then we do them a million ways a million times. Enjoy

Get Up & Get Down Sequence

36:00

Get Up & Get Down Sequence

Get Down & Get Down Swoop Sequence

37:20

Get Down & Get Down Swoop Sequence

Sliiink Warmup

25:15

Sliiink Warmup

Focus on spinal articulation, ooey gooey movement and flow transitions.

Heels Sequence Int. 22 Jul 23

01:01:42

Heels Sequence Int. 22 Jul 23

This intermediate base pole heels sequence features clacks, gratuitous crotch shots, spreadies, and a flashy descent. Featured at Rockstar pop up class 06/02/23 This video teaches the sequence ONLY. Please come warmed up, ankles ready to engage and heels & kneepads on. Heels & Kneepads are your friends. Pants are fine. Having a little skin exposed at the waist is helpful, but not crazy necessary. Links are provided in video to helpful tutorials for this combo.

Movement Warmup

21:19

Movement Warmup

Full body warmup. Do this before jumping into tutorials or choreography videos or to start your day right!

Falling Inverts & OLH Technique

01:32:54

Falling Inverts & OLH Technique

This is for those who already know how to invert and outside leg hang (OLH). They don't have to be pretty, but I will not be explaining these movements- more like refining them. We'll be working on 'falling' into our inverts as opposed to muscling/deadlifting. Then we'll touch on technique for a super strong side body engagement in our outside leg hangs. Extra focus on engaged external hip rotation needed for these movements BEFORE we get on the pole.

Heel Slides Technique

29:29

Heel Slides Technique

Push and pull technique for pointed, sickled, winged, and flexed foot in heels. Technical breakdown with repetition. Only a short, 5-10min warmup needed (not included) for shoulders and legs before starting this video. Need stripper heels, can be done in socks. No grip or kneepads necessary

Backspin Tutorial

42:37

Backspin Tutorial

Painstaking break down of the back spin with variations. If you've struggled getting this move or want some tips on how to make it less strenuous, this is for you. Includes descending pirouette/backspin. Starts with ankle warm up & conditioning and some shoulder engagement exercises, but a quick full body warm up is recommended before this tutorial. Start with heels on. Knee pads and leg grip not necessary.

Base Spreadie & Descending Split Tutorial

43:25

Base Spreadie & Descending Split Tutorial

I will SUPER break down these movements. My tutorials work best if you follow along and repeat (even the basic) movements over and over as I demonstrate different angles. Come already warmed up. We start barefoot and end in heels. Boots will be helpful with these ankle angles. Exposed waist helpful. Kneepads and leg grip not necessary.

Heels Sequence Int. 22 Jul 23

01:01:42

Heels Sequence Int. 22 Jul 23

This intermediate base pole heels sequence features clacks, gratuitous crotch shots, spreadies, and a flashy descent. Featured at Rockstar pop up class 06/02/23 This video teaches the sequence ONLY. Please come warmed up, ankles ready to engage and heels & kneepads on. Heels & Kneepads are your friends. Pants are fine. Having a little skin exposed at the waist is helpful, but not crazy necessary. Links are provided in video to helpful tutorials for this combo.

Heels Sequence Int. 17 Aug 23

01:27:54

Heels Sequence Int. 17 Aug 23

Heel Slides Technique

29:29

Heel Slides Technique

Push and pull technique for pointed, sickled, winged, and flexed foot in heels. Technical breakdown with repetition. Only a short, 5-10min warmup needed (not included) for shoulders and legs before starting this video. Need stripper heels, can be done in socks. No grip or kneepads necessary

Floor Jade Transitions

46:21

Floor Jade Transitions

3 variations to slide that a$$ into a floor jade of varying difficulty. Prereqs: Floor Jade & Front Rollover - tips to get these just right will be given. Heels recommended, socks ok. Kneepads helpful, not 100% necessary. Warm up is NOT included. Come with shoulders and neck especially warm. Warm hamstrings will help your self esteem through these movements (as will stripper heels).

Backspin Tutorial

42:37

Backspin Tutorial

Painstaking break down of the back spin with variations. If you've struggled getting this move or want some tips on how to make it less strenuous, this is for you. Includes descending pirouette/backspin. Starts with ankle warm up & conditioning and some shoulder engagement exercises, but a quick full body warm up is recommended before this tutorial. Start with heels on. Knee pads and leg grip not necessary.

Base Spreadie & Descending Split Tutorial

43:25

Base Spreadie & Descending Split Tutorial

I will SUPER break down these movements. My tutorials work best if you follow along and repeat (even the basic) movements over and over as I demonstrate different angles. Come already warmed up. We start barefoot and end in heels. Boots will be helpful with these ankle angles. Exposed waist helpful. Kneepads and leg grip not necessary.

Get Down & Get Down Swoop Sequence

37:20

Get Down & Get Down Swoop Sequence

Get Up & Get Down Sequence

36:00

Get Up & Get Down Sequence

Heels Sequence Int. 17 Aug 23

01:27:54

Heels Sequence Int. 17 Aug 23

Heels Sequence Int. 22 Jul 23

01:01:42

Heels Sequence Int. 22 Jul 23

This intermediate base pole heels sequence features clacks, gratuitous crotch shots, spreadies, and a flashy descent. Featured at Rockstar pop up class 06/02/23 This video teaches the sequence ONLY. Please come warmed up, ankles ready to engage and heels & kneepads on. Heels & Kneepads are your friends. Pants are fine. Having a little skin exposed at the waist is helpful, but not crazy necessary. Links are provided in video to helpful tutorials for this combo.

Twerk Quickie

20:23

Twerk Quickie

Pops Drops Knees and Waves. Quick and dirty to get a sweat on and get on with your day.

Twerk Class 11/13/23

57:26

Twerk Class 11/13/23

Full Class - warmup included. All Levels. Have kneepads and not too tight pants/shorts on. Sneakers or barefeet are fine. While not technically hard, dang this class was hard! I also haven't taught twerk in a while, so the whole use every muscle for an hour thing was woah. We go over Pop + Drops, Shimmies, and A$$ Cheek Isolations. And then we do them a million ways a million times. Enjoy

Get Up & Get Down Foundations

01:10:25

Get Up & Get Down Foundations

Most Levels. A bunch of variations of basic get ups and get downs. How to reach the floor when it seems so far away & how to create intrigue while standing. Includes extra wrist warmup only. Please come warm or do one of the free warm up videos on this site. Kneepads & Heels recommended (socks ok) Some experience in heels will really help for this class - but not required. Just pay attention to your ankle stability. If you are not able to keep strong ankles (no weight in a sickled ankle!) through a move, please don't do it! Your ankles will get stronger over time. I promise!!

Sliiink Foundations 1 of 4

01:14:56

Sliiink Foundations 1 of 4

Working foundational floorwork bases, utilizing your pelvis, and active body waves. This is a full class including warmup. Need: Kneepads, socks, shoulder covering shirt, sweats, and smaller under layers for when you're too hot to care leaving some skin on the floor.

Sliiink Foundations 2 of 4

01:03:24

Sliiink Foundations 2 of 4

The properly engaged arch for tik toks, a$$ on a platter, and anywhere else you want to poke it out; Goddess Coming; and base transitions. This is a full class including warmup. Need: Kneepads, socks, shoulder covering shirt, sweats, and smaller under layers for when you're too hot to care leaving some skin on the floor.

Sliiink Foundations 3 of 4

01:04:22

Sliiink Foundations 3 of 4

Knee slides, glides and pivots. Sliiinky booty pops in all the positions. We cover fake splits and bring them to the floor jade aka ass on a platter. And of course some pretty pretty butt walks, a close relative of the vagina monster. This is a full class including warmup. Need: Kneepads, socks, shoulder covering shirt, sweats, and smaller under layers for when you're too hot to care leaving some skin on the floor.

Sliiink Foundations 4 of 4

01:09:15

Sliiink Foundations 4 of 4

Choreo Time!!! This is a full class including warmup. Need: Kneepads, socks, shoulder covering shirt, sweats, and smaller under layers for when you're too hot to care leaving some skin on the floor.

Sliiink Foundations Spotify Playlists

Class 4 Choreo track. The first part of class 4 is the playlist below. During choreography we listen to this track endlessly.

Class 1

SexyBeatz playlist mostly follows along with music in the background of Class 1.

Class 2-4 videos are only my audio, no music. This is the playlist I listened to while teaching/recording. Open this playlist on a separate device to enjoy a better musical experience during class. I give a countdown to press play in the video to have your music in line with what I'm listening to. Reminder to turn down music volume, instead of pausing, to keep your audio in line with mine.

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