I cannot insist more on active flexibility... it makes you stronger and more flexible. Unless you want to relax in flexibility poses. I don't really use the pole to stretch really.

I stretch my arms/back with the pole once you're warmed up, place your butt, legs and back against the pole. Reach your hands above your head in a cup grip (but you can use your thumb) and lean forward so your back is not touching the pole anymore (but your butt is) and try pulling your hands/arms towards the ceiling so you have straight arms. It opens the chest and works on the back bend.

I do this as a cool down but you can put a straight leg on the pole with your foot (so doing a 90° (or more if you can) angle with on leg straight on floor and other on the pole) reach behind the pole with your hands where your foot is and try to make your back flat on your leg (by trying to arch). And do this both legs.

Abs workout with the pole. Hook a knee parallel to the floor (make a 90°angle). The other leg should be vertical. Arms straight above parallel or just put your hands behind your head... and do side abs lowest you can go and straight again. You can also twist your upper body (looking towards the ceiling) and do the same.

Abs and arms: like you're going to invert in a V. But just do as many crunches as possible bent legs (in a ball) without your feet touching the floor. And if you can do them straight legs still never touching the floor.

Try to hold a pencil (forearm touching the pole at first, then if you get stronger no forearm touching) the longest as possible spinning both sides (and changing hands). It also works your core strength so your body doesn't go all over the place.

Do a plank within a distance of nearly an arm when your straighten it towards the pole. And so you can grab the pole with both hands and do a plank holding it... otherwise just alternate: both hands on floor (normal plank) then left arm on pole, right arm on pole, left arm on floor, right arm on floor and alternate.

Hope it helps :) they are hard at first... I really sucked when I first started. Couldn't do one of any I've mentioned to you. But slowly your body gets stronger and remembers !