The Bridge — From the Walk Around hold the pole with one hand, place legs around the pole. Still on tip toes, slowly drop backwards towards the floor, curving spine as far as it can go.

The Body Ripple — Holding pole with one hand, move shoulders into it. Stick butt out, ripple inwards until stomach is on the pole. Then pull out shoulders, bringing pelvis towards pole. Repeat several times so the movement flows.

The Straight Leg Grip — Jump onto pole holding with both hands. Grip pole between legs. Release one hand and lean away from pole, straighten one leg and spin around slowly in this position.

The Reverse Hold — Stand side-on to pole. Hold pole with both hands straight and arms above head. Bend legs and hook right leg around the pole so it rests in the crook of the knee. Cross both feet spin around slowly.