Tracey Simmonds' Guide to Pegasus

The ultimate guide to perfecting and performing the Pegasus for experienced intermediate to advanced levels.

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Course Overview

Tracey Simmonds' Guide to Pegasus

 

This online pole fitness course takes an in-depth look at how to achieve the Pegasus.

 

There are over 20 video tutorials covering specific stretches, strengthening and preparatory exercises for the Pegasus.

 

Learn which muscles need to be strengthened and stretched for the Pegasus to encourage success and avoid injury!

 

Four different entries to the Pegasus have been broken down in detail to ensure that any intermediate-advanced poler will know how to perform the Pegasus like a pro!

What are the requirements?

  • High intermediate level 12+ pole training.

What am I going to get from this course?

  • New Theraband Warm Up
  • Learn how to stretch the triceps
  • Learn Scapula Push Ups
  • Learn a side stretch
  • Learn two different deep hamstring stretches
  • Learn an adductor stretch
  • Lean an abductor stretch
  • Learn a deep hip and quadriceps stretch
  • Learn a back bend bridge
  • Learn splits and back arch stretch
  • Reverse Straight Edge Pegasus Preparation
  • Pegasus Lift from the Floor Pegasus Preparation
  • Scorpio Slide Out to Bow & Arrow Pegasus Preparation
  • Kick Up and Sole of Foot Grip Split Pegasus Preparation
  • Gemini to Inverted Passe Pegasus Preparation
  • Pegasus Entry from Gemini
  • Pegasus Entry from Kick Up and Sole of Foot Grip Split
  • Pegasus Entry from Scorpio or Flatline Scorpio
  • Pegasus Entry from Brass Monkey Sit Up Position
  • Other Fun Ways into Pegasus for Combinaitons!

What is the target audience?

  • Intermediate to advanced students and 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

Start Here

  • Instructor Introduction
    00:01:52
  • Course Introduction
    00:00:30

Warm Up

  • Warm Up
    00:12:52

Stretch and Strength for Pegasus

  • Triceps Stretch
    00:01:54
  • Scapula Push Ups
    00:03:25
  • Side Stretch
    00:04:36
  • Hamstrings and Pole Stretch
    00:02:37
  • Accelerator Hamstrings Stretch
    00:02:07
  • Hip Abductor Stretch
    00:02:18
  • Hip and Quad Stretch
    00:01:33
  • Back Bend Bridge
    00:01:56
  • Splits and Back Arch Stretch
    00:01:45

Pegasus-Specific Pole Conditioning

  • Reverse Straight Edge
    00:02:07
  • Pegasus Lift from the Floor
    00:02:24
  • Scorpio Slide Out to Bow
    00:01:25
  • Kick Up and Sole of Foot Grip Split
    00:01:03
  • Gemini to Inverted Passe
    00:01:11

Ways into Pegasus

  • Pegasus Entry from Gemini
    00:02:12
  • Pegasus Entry from Kick Up and Sole of Foot Grip Split
    00:01:26
  • Pegasus Entry from Scorpio or Flatline Scorpio
    00:03:00
  • Pegasus Entry from Brass Monkey Sit Up Position
    00:01:42
  • Other Fun Ways into Pegasus
    00:00:58

Thank you

  • Thank you Course Completed
    00:00:28

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