It Involves the Rework of Movements Traditionally Utilized to Demonstrate Or Ease Childbirth

Polestars

Line Dancing

Hen Party

Contents

• Line Dancing Information

• Risk Assessment

• Hen Party Structure

• Hen Party Warm Up and Cool Down

• Hen Party Routine

• Teacher Training + Checklists

Line Dancing Information

Explain brief history of line dance, how we can use these steps later in our sexier dance routines. Demonstrate how to hold hands in front pockets (if applicable).

Polestars Line Dancing Risk Assessment

Please also refer to the standard Polestars Health and Safety Policy in addition to this assessment.

Risk: Students tripping or falling during the lesson

Safety Measures:

Teacher to check the floor for obstacles / hazards / spills etc.

Class size must be related to available space.

Risk: Muscle or joint related injuries

Safety Measures:

Teacher conducts a suitable warm up session to industry standards

Students fill in a Physical Activity Readiness Questionairre

Polestars Hen Party Structure

1. Before the students have arrived complete the risk assessment / health and safety check.

1. Introduce yourself and advise the students to get drinks from the bar before getting changed.

1. Have a quick chat to the chief bridesmaid / hen / organiser to see if there is anything particular they do or don’t want to do.

1. Get your students to fill in the disclaimers and give them a chance to get changed

1. Make an introduction to the session to follow talk about the movie and get them excited about it. Explain the kind of things they will be trying out to get them really excited and to allay any fears they may have. Explain why they need to do the warm up, leaving a little time for any possible questions.

1. Point out the location of the toilets and fire escapes and you can explain that they can go to the bar / have breaks etc whenever they feel like it.

1. Get everyone to introduce themselves, use some of the suggestions from the teacher handbook if necessary.

1. Warm Up

1. Teaching as described below.

1. Cool down

1. Thank everyone for being so brilliant, give a big clap.

1. Handout brochures and mention that we offer classes and other hen party products.

1. Once you have finished, always remember to clean the room and leave it exactly as you found it: Tidy and ready for use. Let the bar know you have finished as well.

Line Dancing Hen Party Warm Up

WARMUP. Suggested tracks:
Nancy Sinatra – These Boots Are Made For Walkin
Graham BLVD - Devil Went Down To Georgia

The warm up should take about 15 minutes, split equally between mobility and stretches.

If you are pushed for time or the group are drunk and not paying attention then you can shorten the warm up.

You should focus on the hips and hip rolls during the mobility section of the class and have some fun with it.

MOBILITY:

NECK:

Counts:

8 Chin to chest and back

8 Look to the left and right

8 Ear to shoulder and back

8 Head rolls, from the front side to side (GENTLY & SLOWLY!!!!)

2 Very slow full head rolls to the left

2 Very slow full head rolls to the right

SHOULDERS:

Counts:

16 Shoulder shrugs (bring shoulders towards ears and drop back down)

8 Shoulder rolls forwards right side

8 Shoulder rolls backwards right side

16 Shoulder shrugs

8 Shoulder rolls forwards left side

8 Shoulder rolls backwards left side

TRUNK: These movements can be made much more fun by including some body rolls / ripples etc to help get people in the mood.

Counts:

16 Trunk rotations (Feet hip width apart, arms to the front of the body

and slowly turn your trunk from the middle, to the left, back to the

middle, to the right etc. Keep your hips facing forwards the whole

time, only upper body is turning)

16 Side bends (Feet hip width apart, knees soft and standing tall reach

to the left, back up and then to the right etc)

HIPS: Do have fun with the hips and get them to do plenty of different hip rolls and dips etc. Get them to run their hands slowly up their legs, body and then head, emphasizing each part of the body whilst doing a roll / ripple / shake.

Counts:

16 Hips from back to front

16 Hips from side to side

8 Hip circles to the left

8 Hip circles to the right

8 Hip circles to the floor and up

8 Draw a figure of 8 with your hips

8-16 Give a good bootie shake and let all the stresses of the day out! :-D

WRISTS:

Counts:

16 Circling wrists and marching on the spot, getting ready for the pulse

raiser

PREPARATORY STRETCHES

BACK

Stand hip width apart, knees slightly soft, abs in back straight. Clasp hands above your head. Push towards the ceiling. Do not tense the shoulders. Hold for 10 secs.

UPPER BACK (between shoulder blades)

Stand hip width apart, knees slightly soft, abs in, back straight. Clasp your hands in front and drop your head down. Push your hands forwards keeping your elbows soft and your chin in your chest. Hold for 10 secs.

CHEST

Stand hip width apart, knees slightly soft, abs in, back straight. Clasp your hands behind you, squeeze your shoulder blades together and push your chest forward. Hold for 10 secs.

CALFS

Stand hip width apart, abs in, back straight. Bring one foot in front of you, bending the knee slightly and bringing your body weight onto that leg. Push the leg behind you straight and heel towards the floor and keep the toes on your feet in one line. Hold it for 10 secs and repeat on the other side.

INNER THIGHS

Stand your feet wide apart. Turn one leg out. Leave the other one facing forward. Bend the leg that is turned out and bring your body weight onto that side. Leave the other leg straight. Hips and body stays facing forward the whole time. Hold it for 10 secs and repeat on the other side.

FRONT OF THE THIGHS (Quadriceps)

Stand with your feet together, abs tight and back straight. Bring one of your feet up and bend the knee so that the heel is touching your bum and hold your ankle with your hand. Keep your knees together and push your hips forward for extra stretch. Hold it for 10 secs and repeat on the other side.

BACK OF THE THIGHS (Hamstrings)

Stand with your feet together. Step one foot slightly in front of you and keep that leg straight. Bend the knee of your other leg slightly and bring your hands on the thigh (NOT knee!!!) and lean your upper body towards that leg. For extra stretch you can try to lift the toes of the straight leg up towards the ceiling. Hold it for 10 secs and repeat on the other side.

Polestars Line Dancing Hen Party Cool Down

Suggested track:
LeAnn Rimes: Can’t Fight The Moonlight

Do try and get some cool down done, particularly on the legs. If they are really not up for it don’t force them.

ABDOMINALS

Lie facing down. Place elbows under your shoulders and hands on the floor palms facing down. Support your upper body on your arms and push your hips forward. Keep your neck in line with spine. Hold for 10 secs.

SPINE AND BUM

Lie on your back. Put your arms around the back of your thighs and hug your knees against your chest. Hold for 10 secs.

LEG STRETCHES

See above (CALFS, INNER THIGHS, FRONT OF THE THIGHS, BACK OF THE THIGHS

Line Dancing Hen Party

3.Give out hats to those who don’t have them. Teach the girls how to wear them/hold them/be real cowgirls. Get the girls to give themselves cowgirl names – Lula Lassoo, Whipping Wendy, Ridin Rachel, Rodeo Saz etc. Get them into character – Wild West accents if required!

Section 1 – Basic Line Dance

Suggested tracks:
Shania Twain – Man I Feel Like a Woman
Brooks & Dunn – Play Something Country

• Yelps/whoops/yeehas:these work in the same way as cheering, whooping etc in burlesque
• Lasso: swing hand above head, on spot, then turning
• Grapevine: side to side, forward and back, with claps, with side kick
• Weave: grapevine behind and in front
• Step heel: basic step heel, then double heel, then double time
• Step together step, side to side, forward and back, with claps and yeehas
• Step ball change on the spot and travelling, focus on shoulders and facial expressions
• Lean and tap/clap forward and back
• Twist as in ‘let’s do the twist’, down and up (on the spot)
• Switch turn step right foot forward, twist left so left foot now in front. Repeat
• Scuff turnscuff heel to twist round
  

Try all moves to right and left, put together into short routines to perform first with hen in front, then changing direction to face all walls, encouraging as many yelps and yeehas at all times.

SECTION 2: SEXY LINE DANCE
Getting a bit closer to a Coyote girl now! Suggested tracks:
Jessica Simpson – These Boots are Made for Walkin
Don Henley – All She Wants to do is Dance

• Walks: how to walk with attitude, struts and pose (repeat)
• Hips: static, up and down, revolver, side to side, hip juts (with attitude)
• Body roll on diagonal, holding cowgirl hat. Try also against wall/bar/other girls
• Hat: hold front and back, take off, roll down, roll back up and onto head. Wink!
• Booty slaps face back, slap one butt cheek whilst looking back over shoulder, repeat
• Feeling up general rubbing hands over body to draw attention to the parts you’d like to
• Tush Push: in line with girls one behind other, groin thrust forward, circular movements
• Salsa step: step side and in back in, with salsa hips. Holding hat
• Knee slide: Standing, thrust forward, bend knees to land on floor, lean back, shake hair (be careful)
• Snake on floor, as per Burlesque course
• Hair swish: on floor, as snake but finish with a full hair swish round and round, aka rock star
• Ride the cowgirlone girl on all fours swishing hair, other girl straddles and lassoes
• Keep walkin: On floor, on back, shoulders off floor, knees bent together, kick up right, left, repeat
• Air guitar: On knees, self explanatory...always add a hair flick
• Stand up: as per Burlesque course, all fours, spread legs out straight, bring body up, hair swish
• Shoot em up: Stand legs apart, stare at onlooker, make gun shape with hand, shoot, blow smoke
• Bend and swish: Sideways on, legs apart, bend down quickly, smack floor with both hands, flick head back up (attitude)

SECTION 3: ROUTINE – COYOTE DANCE

Using furniture available in the room, ideally a chair. Get the hen to perform a solo of floor work and a chair routine, inviting the other girls to join her in a sexy line dance. Suggested track:

Name of the song – Def Leppard – Pour Some Sugar on Me

Suggestion: provide the girls with fake money, to put into the Hen’s clothes.

• Leaning against the bar/chair in a sexy fashion
• Seduce the chair – stand behind, rub hands down the chair as if you would run hands down the chest of a man if he was sitting there! Head flick up and back to finish.
• Leg up on chair – stand to side, kick leg nearest audience up onto chair, rub along, slap the butt to finish, kick off
• Straddle chair, lift knees and feet apart, then back in (as in Burlesque course)
• Keep Walkin (as on floor, but on chair, holding base and back of chair for support if required
• Strutting round the chair (self explanatory)
• Tush Push, Shoot Em Up, Bend and Swish, , Knee Slide, Snake etc
• Get the Hen to beckon her girls to join her/put money in her clothes then she will do a sexy dance on them

Finish with all girls performing a sexy line dance and seductive tease, with plenty of yelping and yeehas!

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Polestars Dirty Dancing Manual 2010

Polestars Hen Party Training Checklist

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Polestars Dirty Dancing Manual 2010