Pole Dancing - Nailing our Nemesis Moves!

This is so inspirational! These ladies choose these very moves as their challenge trick and in a short time were able to master and hold long enough for me to take a photo! Kristin E in Caterpillar; Kelly J and Wendy F in Cross Leg Release. Can't wait to see what's next.

Pole Dance Routine Session B 2011 #1

Hello Ladies! Start behind your pole facing the back wall. Hip circles, catcher's circles, flower petal turn to the front.

-inside outside steps to behind pole, 4 cross steps, step out into sassy squat

-2 chest circles, step inside outside pirouette back on pole, one slow dip with back on pole

-chair with air into pirouette back on pole, hip circles, 2 wiggle downs, false grip drop into crouch

-open knees and low pirouette to face pole, booty up

-body wave, reach high, jump up and lower into splits on the floor

Pole Dance Routine Session A 2011

Week 1

Begin 2 steps to the outside of your pole

Cross outside foot over inside, inside steps towards pole, sassy squat as you run inside fingers up pole and grab

Step inside, outside to side wide stance, back bend with body wave

4 hip circles; 1/4 turn to back inside, outside, lift inside into kick as inside hand goes high on pole and outside hand holds behind small of your back

Inside leg comes down 1/4 turn, outside swings around, into 4 large hip circles, 3 pumps, 1 field goal, ending with inside leg high, chair, pirouette, hook knee into ballerina to the floor;

December Pole Dance Routine

Hello Ladies! Here's the mini-routine for the 3 weeks in December - enjoy!!!! It has exotic dance, spins & tricks - keep at the challenge moves, they DO get easier.

1-start in vortex to side of pole, a bit behind

2-walk inside, outside, plant inside plant outside as you turn to face pole and side of room

3-stroke back of inside hand up pole as you wiggle in place

4-grab pole and go into 4 large hip circles

5-transition into 4 medium body waves

6-lock your knees, slide hands down for your version of the booty shake

7-inside hand up on pole, outside hand on hip, walk 4-4-3 into step out into start spot

8-3 hip dips, hip circles 4 counts

9-pirouette back on pole, hip circles 2 wiggles up and down

10-step inside foot next to pole, outside foot out wide to the side, stroke down and up outside leg

11-keep inside hand low on pole, step inside, outside, inside into exploding V or knees up

12- 3 steps into sun-free spin

13-pirouette walk-through to start side and high kick to the floor on your back

14-stroke outside leg, roll away from pole once, on tummy do tick tock, speed bump and get up

15-walk to pole, keep inside hand low for flying spiral spin (advanced students) OR fire-up spin (beginning-intermediate students)

16-Land gracefully, smile and pose

17-THE END

Pole Dance Routine #4,5,6

We are finally going to add the head-stand! After getting up from floor work we circle the pole 4-4-to front where we step inside foot out and swing outside foot around into a wide stance with booty to mirrors. Here we 'wiggle on down' so we are kneeling in front of pole. Head-stand: stag legs, bow and arrow with let circle and bow and arrow dismount. Hair flip up and ta-da!

Finishing the Pole Routine

After you do the chair/flamingo/ballerina:

-4-4-3 around pole into spin (sundial or sunfree)

-place inside foot close to pole in the rear and spin yourself around to face the pole

-put inside leg next to pole, outside let on other side and lift up for one climb

-immediately slide back down

-unwrap outside from front put on floor and hook inside leg as you reach your hand back and do a pose - nice job!!!!

Pole Routine - next steps

After 3 hip dips to the side:
-pirouette back on pole
-hip circles, 2 wiggles up and down
-step forward with one foot, false grip and slide to the floor
-roll 2x away from pole
-on back do 2 tick tocks, 2 crickets, roll towards pole
-on all 4s do 2 cat/cow rolls and 4 hip circles
-bend and snap with one straight leg and one bent to standing
-walk to pole, pirouette into outside leg hook, flamingo, ballerina spin

Pole Dance Routine week #1, session of 8/2/10

Begin next to pole one step out from start spot
-4 counts of freestyle or until music begins
-4 steps to front of pole, centered, step out, 4 counts of sassy moves
-walk back 4 steps until back is on pole
-hip circles and 4 booty brushes
-false grip slide down & one peek-a-boo
-kneeling pirouette to face pole, booty up slowly
-step inside outside inside plant in front of pole facing side, step outside away from pole
-2 figure 8s up and down, back bend with body wave
-pull up step inside next to pole, outside wide, 2 upper body circles
-look in mirror, 4/4/3 into spin - fireman or martini
-step until you are facing rear of room, inside plants outside swings around until you are facing the pole - here do hip circles, frisk and flirt
-step inside next to pole facing front, outside joins it for 3 hip dips

Pole Dance #4

Once you slide to the floor, roll 2x away from pole onto your back

-grab your heels and pump 4x, then circle hips 3x

-roll towards the pole, speed bump & booty up

-walk to the inside side of the pole and hold on with the inside hand step inside, outside, then into back hook spin - pirouette if necessary to walk inside direction

-walk around pole to start point, 3 hip dips ending with booty slap

Pole Dance Routine B-3, June - July 2010

Begin behind your pole about 4 steps, do figure 8s 4 counts

-walk slowly to pole, begin with inside foot, do 4 cross steps

-sassy step out into Pole squat position

-4 big hip circles facing pole

-1 sassy squat coming up to one side

-4 upper body circles in place

-step outside foot forward and to side to prepare for pirouette

-pirouette under inside arm ending with back on pole facing side of pole

-one slide down with chest and booty out

-chair into pirouette ending with back on pole

-hip circles until everyone is in same place :)

-3 figure 8 wiggles up and down

-false grip down onto haunches with back on pole, hands onto knees and circle

-push away from pole with head and low pirouette swinging outside leg out and around until facing pole (still crouching)

-booty up slowly step inside foot forward and do pole hold or pole pull up, pose or prance legs

-slide down, walk 4-4-3 into first spin, fireman or monkey

Pole Dance Routine Addition

After we walk 4-4-3 we go into a pirouette spin:

-landing gently turn to face pole and grab pole with both hands

-in this position do 4 big, slow hip circles

-circle the pole while doing hip circles until you are in the back of the pole facing front

-here do 4 cross steps beginning with the inside leg, ending with outside leg

-hold pole with outside hand (you will go the opposite direction for this next move and as we get prepped for it) and step the other way around the pole with your former inside foot

-take 5 steps, and as you do bring outside hand up and inside hand turns down into hand grip

#2

-move into thigh hold, knees-open top-open bottom-knees-down

Pole Dance Routine addition

After we go to the floor we are all in different places and different positions - and that's just fine. We do want to get on one side of the pole - and to do that, put your hand on your leg that's on the 'wrong' side of the pole and gently place it on the side with your body, keeping toes pointed.
-on back do 2 tick tocks, 2 crickets, lay back onto top of head for writhing goddess
-roll once towards pole and do speed bump to crouching
-grab pole with inside hand and booty up
-step inside, outside, hook inside and lean back taking hands off body overhead if comfortable
-inside hand back on, then step inside, outside and hook inside for 'quick hook' spin
-walk 4-4-3 into pirouette spin

Pole Dance Routine Add-On

We last finished with booty up from floor

-walk to pole with back to mirror, do 4 counts of wiggles, then reach down and touch outside foot

-lean back and high kick with outside leg

-step around back of pole, inside outside inside ending up in just about start position

-step back in place with inside leg, then hook or high kick inside leg with pole in arm pit

-as inside comes down step outside to face pole and swing inside around for backhook to floor

-scissor legs to one side of pole and roll onto tummy

-do crissy cross legs and speed bump to knees

-pony and hip circles bend and snap to standing

Pole Dance Week 4-5

After the Ballerine (or front hook, one arm ballerina or carousel)
Go to side of pole and do 3 hip dips into field goal
Chair into Pirouette back on pole with 2 wiggle downs
the step inside foot to the side of the pole and grab pole behind the small of your back with outside hand, lift inside knee up as you bend back and look in the mirror
inside knee comes up into a prance and step inside, outside face the pole, inside swing around behind you into a backhook spin

Pole Dance Routine Week #3-4

After we conclude the ballerina or carousel spin, go to side of pole and do 3 hip dips

pirouette under arm back on pole

do 2 wiggle up and downs

step with inside foot to side of pole and then with outside foot

grab pole behind back with outside hand and keep inside hand high on pole

bend inside knee, lifting it to bend backwards to look behind you

come up from back bend and step 4-4-3 into back hook spin

Pole Dance Routine - installment 2

Picking up where we left off -

back is on pole

hip circles to one side, one dip with inside arm on pole, head back, looking yourself in the eye

step one foot forward, lift other foot high, toes pointed as you slide down to your booty hands in a false grip

stroke your inside leg with one hand, then roll 2x away from pole onto your back

2 tick tocks, 4 crickets, roll towards pole onto tummy

1/2 speed bump onto hands and knees, 2 cat cow rolls, 4 hip circles, on 3 & 4 start to bring your

'flipper' hands towards your knees for bend and snap get up

go to pole, walk 4-4-3 then sundial spin

step inside foot near pole facing rear of room, swing outside foot around so you are facing pole

inside foot is in climb position, outside foot wraps in front, do one boost and climb up slide down

inside foot steps back in position, outside too, the hook inside leg on pole and lean back freeing both arms if you can

grab pole with inside arm, outside hand runs down your body as inside leg kick/prances and you step - inside, outside, hook inside for ballerina spin

Pole Dance Routine Week 3

Last week we left off with the infamous 'booty shake' on our tummies on the side of the pole:

1- roll one more time away from the pole onto your side. Bottom leg is bent for support. Straighten top leg by grabbing shoe heel, and stroke leg up and down three times

2-bend leg and roll back toward pole once onto tummy do speed bump onto knees

3- on knees do 3 hip circles with hands circling overhead

4-tuck inside heel, open outside knee and booty up to standing

5- walk to pole and do a low handed pirouette

6-second spin - ballerina or front hook

POLE DANCE ROUTINE Week of 1/18/10

After completing your spin (fireman or gorgeous) go to the start place at side of pole
1-from here we are going to do our "salute move"- step inside, outside, inside, outside all the way to the other side of pole with inside hand still on pole, and look slightly away covering eyes
2-return to start place with feet in reverse order
3-slowly move inside hand up pole as you do chest circles in place
4-pirouette to get your back on the pole
5-spread feet apart one at a time and do 3 hip/knee bends against the pole
6-move inside booty cheek into brake position and slide down to the floor on your back
7-roll once away from pole onto tummy and shake booty

Pole Dance Routine

Here is the first installment of our routine (and explanation of the spins - just for Marcia :)

1-approach pole from the side of start place with sassy movements
2-stroke outside hand down the pole 4 counts while doing hip shifts
3-stroke inside hand down the pole for 4 counts while doing hip circles
4-both hands on pole do 2 sets of figure 8s up and down
5-step inside leg to face front as you grab pole with inside hand
6-step outside leg out to side and slap booty with outside hand
7-inside leg steps into chair, pirouette back to (not on) pole, step outside foot out to front so you are sidways
8-move into crab or backbend
9-step inside foot next to pole and outside away so back is to front
10-touch outside foot with outside hand keeping back and legs straight look over inside shoulder
11-grab pole with inside hand at shoulder level and step inside, outside and put outside hand on pole as you push off with inside foot into exploding v legs or a hop
12-walk 3-2-1 into first spin
FIREMAN - wrap outside leg around pole in front and bring inside leg up on back of pole
GORGEOUS - swing outside leg out and forward as you bring inside leg up also, both knees are bent, glutes are pulling out and away from pole, toes are pointed and knees are as far apart from each other as possible

Pole Dance (cont'd)

1-After spin go to side (start) of pole and do 3 hip dips
2-step inside foot forward and swing otuside foot around so your back is facing mirror
3-do pole pumps, grinds and hip circles
4-step inside foot forward to face rear at side of pole and bring outside knee high into air, while reaching outside hand behind the small of your back to hold the ple - lean back in an arch
5-outside knee comes down and insde foot steps to the side so you are facing pole with both hands to do figure 8
6-step with inside foot and into next spin (ballerina, one handed ballerina, front hook or carousel)