Cross Training Built for Pole Dancers

Any pole dancer who wants to take the guesswork out of their cross training — whether you're brand new to the gym or have been training for years. The Bend & Build Collective is designed to meet you where you are. Programs are structured with progressions that work for both gym beginners and more experienced athletes. If you're brand new to cross training the Intro to Lifting for Aerialists program is your perfect starting point.

Most of the programming is designed for a gym setting with access to basic equipment like dumbbells, barbells, a bench, and resistance bands. That said, many exercises can be modified for home workouts. If you have questions about modifying for your specific setup just drop them in the Ask Hannah channel and I'll help you out!

Programs very in their days per week commitment. We have options with as little as 1 day per week in the gym to up to 4 or 5 days per week in the gym. Workouts also vary in length, with the shortest being 30-45 minutes and the longest being an hour to an hour and 15 minutes or so. Cross training doesn't have to take over your life — it just has to be consistent.

I'm Hannah Lemmons — a certified trainer with a degree in Exercise Science and multiple additional certifications. I've been coaching fitness since 2015 and specialize exclusively in training pole dancers for strength, flexibility, and injury prevention. I built the Bend & Build Collective because I kept seeing pole dancers following generic programs that weren't built for the unique demands of their sport (or worse, not cross training at all) — and I knew I could do better for them.

Generic fitness programs are built for general population goals like weight loss or muscle building. The Bend & Build Collective is built specifically around the demands of pole dancing — developing the shoulder stability, hip flexibility, core strength, grip endurance, and injury resilience that directly translates to your apparatus. Every exercise, every progression, and every program is chosen with pole performance in mind.

Most members notice improvements in their strength and flexibility within 4-6 weeks of consistent training. Pole-specific results like improved inverting strength, better split depth, or increased overhead flexibility typically become noticeable within 6-8 weeks. Consistency is everything — the programming does the work as long as you show up.

Yes — the Bend & Build Collective is a month to month membership with no long term commitment. You can cancel anytime directly through your account settings. I think you'll love it and want to stay, but there's zero pressure and zero penalty for canceling.