Tracey's Signature Combo 1

A selection of Tracey's favourite strength, flexibility and dynamic moves taught on a static pole.

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Course Overview

This course covers a selection of Tracey's favourite strength, flexibility and dynamic moves! Learn how to perform strength, flex and dynamic moves fluidly on a static pole. Each move in this tutorial is taught in detail with video demonstrations, slow motion, on screen prompts and voice over. The Combo: “Shouldermount Windmill Straight Edge Slide to Cup Grip Handspring (Attitude Legs) Over the Moon Inside Elbow Side Lift to Eros & Sit Up 1/2 Upright Split Leg Over Twisted Grip Pole Tumble”. Specific conditioning and stretching exercises for each combo movement are broken down to help you strengthen and gain flexibility in the right areas. You will learn how to progress from the conditioning exercises, to the full moves, and then perform them in the combo.    “Conditioning and Stretching: Hamstring Stretches Kicks Sitting Leg Lifts Leg Lifts Inside Elbow Side Lifts Straight Edge Slide to Cup Grip Handspring Attitude Twisted Grip Tumble Over (Floor Based)”

What are the requirements?

  • Shouldermount ability. My shouldermount course is advised.
  • Handspring ability - Cup & Twisted Grip

What am I going to get from this course?

  • Learn how to do dynamic hamstring stretches
  • Learn how to do dynamic leg kicks
  • Learn how to do sitting and standing leg lifts
  • Learn how to do Inside Elbow Side Lifts
  • Learn how to do Straight Edge Slide to Cup Grip Handspring Attitude
  • Learn how to do Twisted Grip Tumble (Floor Based Prep)
  • Learn how to do Shouldermount Windmill
  • Learn how to do Straight Edge Slide to Cup Grip Handspring - Over the Moon
  • Learn how to do Inside Elbow Side Lift to Eros
  • Learn how to do 1/2 Upright Split Leg Over
  • Learn how to do Twisted Grip Pole Tumble

What is the target audience?

  • Advanced Students
  • Instructors

About the Author

Tracey started training in pole fitness in 2005. She has performed and competed internationally throughout her career. Tracey was the Arnold Classic Africa Pole Champion in 2016. She was also the International Pole Champion 2012 1st Runner Up in Pole Fitness, she was also a finalist in Pole Art 2012. Tracey won the second ever Miss Pole Dance UK. She continues to work internationally, hosting Beginner to Advanced Level workshops in pole fitness. In addition to pole fitness, she is a qualified Pilates instructor, Personal Trainer and Barre Concept instructor. Her key interests lie in representing and promoting pole fitness as a reputable, enjoyable and safe form of exercise. It is Tracey’s belief that all pole fitness classes should be led by a qualified, experienced, passionate and professional pole fitness instructor. Tracey hopes to make a positive impact upon the pole fitness industry.

Tracey Simmonds' Video Introduction: https://vimeo.com/420573970/1adba6c1a5 


Course Curriculum

Instructor Introduction video

  • Instructor Introduction
    00:01:52

Warm Up Video

  • Warm Up Before Training
    00:06:51

The Combo

  • Overview of the Combo
    00:00:51

Stretching and Conditioning

  • Dynamic Hamstring Stretches
    00:02:06
  • Leg Lifts and Kicks
    00:02:07
  • Inside Elbow Side Lifts
    00:01:17
  • Straight Edge Slide to Cup Grip Handspring
    00:03:19
  • Twisted Grip Tumble Floor Based Prep
    00:02:22

Combo Tutorial

  • Shouldermount Windmill
    00:00:53
  • Straight Edge Slide to Cup Grip Handspring Attitude
    00:02:15
  • Over the Moon
    00:00:55
  • Inside Elbow Lift to Eros and Sit Up
    00:01:21
  • Half Upright Split Leg Over
    00:01:28
  • Twisted Grip Pole Tumble
    00:01:24

Thank you for taking this course!

  • Thank you video
    00:01:07

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