I have a standard warm-up that I always follow, the same one I do when I teach. I never skip this! It’s too important! I start with a floor warm-up sequence that warms up the abs, the arms, and the legs, then I get on the pole and do some more total body warm-up, some pull ups, and stretch the arms. My actual dance practice usually start with a series of spins, alternating sides, until I feel warm or can’t think of any more variations! Then I do climbs, followed by inversions. By this time I’m really warm so I put on a song I like and just improvise for the full length of the song, trying to include spins, climbs, inversions, and floorwork. I do this for a few different songs and then at this point I stop dancing and just start working on one move at a time that I have decided to conquer for this practice. The best time to stretch is usually at this point in time but I skip out sometimes…