Tracey Simmonds' Guide to Superman

The ultimate guide to perfecting and performing the Superman for beginner to intermediate levels.

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Course Overview

Learn how to do the Superman like a pro pole athlete. This course takes an in-depth look at the anatomy of the Superman. You'll learn three ways into this move. Two of the entries into the Superman do not require inverting ability, making it a great course for beginner-intermediate level polers! Discover which muscles should be stronger or more flexible to get into, and skillfully hold the Superman position. This course will cover a number of specific strengthening and flexibility exercises targeting the key Superman muscles. By learning what is required to perform the Superman, you can quickly troubleshoot your weak (or tight!) spots and know how to correct them. If you are an instructor, you'll know how to help your students nail this fundamental pole trick.

What are the requirements?

Approximately three months of pole practise to ensure adequate strength and awareness on the pole.

What am I going to get from this course?

Learn how to strengthen and stretch for Superman.
Learn how to safely and effectively prepare for Superman.
Learn which muscles need to be stronger or more flexible to achieve the Superman.
Learn where the key muscles for Superman are.
Learn the actions of the key muscles for Superman.
Learn the common pitfalls of Superman practise.
Learn the correct body positioning for Superman.
Learn three beginner-intermediate ways to get into the Superman.

What is the target audience?

Instructors of beginner - intermediate level students
Beginner - intermediate level students

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

Section 1: Start Here

Instructor Introduction

About Tracey Simmonds. Find out more about me, your course trainer. I have been doing pole fitness since 2005. I have performed and competed internationally throughout my career so far. I was the Arnold Classic Africa Pole Champion in 2016; the International Pole Champion 2012 1st Runner Up; a finalist in Pole Art 2012. I won the second ever Miss Pole Dance UK back in 2006. I'm a qualified Pilates instructor, Personal Trainer and Barre Concept instructor. My key interests lie in representing and promoting pole fitness as a reputable, enjoyable and safe form of exercise for everyone!

00:01:52
Course Introduction

00:01:11

Section 2: Warm-Up

Warm-Up Video

Here is a warm-up video for you to follow before you start strengthening and stretching for the Superman. Warming up properly is vital for safety and injury prevention. A good warm-up should consist of mobility exercises, pulse raising, dynamic stretching and some static stretching.

00:06:51

Section 3: Strengthening

Strengthening

In the video tutorial the following exercises are demonstrated and broken down in detail.

1. Cradles (Strengthening)
Strengthen your biceps, abdominals, latissimus dorsi and hip flexors.
This exercise will build your strength to get into and out of the Superman successfully.

2. Superman Prep Stretch 1.
Chest Stretch Stretch your pec major and pec minor to help with the final position of the Superman.

3. Superman Prep Stretch 2.
Hip Flexor Stretch Stretch your psoas major, iliacus (hip flexors) and rectus femoris (a quadricep muscle that also flexes the hip) to help with the final position of the Superman.

4. Superman Prep Stretch 3.
Hip Flexor & Quadricep Stretch
A deeper stretch of your hip flexors and quadriceps to help with the final position of the Superman.

5. Superman Prep Stretch 4.
Back Arch Activate your erector spinae (back extensors), while lengthening and stretching your abdominals. This will help with the final position of the Superman.

6. Back Extensions (Strengthening)
Activate and strengthen your erector spinae (back extensors).
This will help with getting into the Superman, as well as doing the final position.

7. Hip Extensions (Strengthening)
Activate your gluteal muscles, abdominals and quadriceps. This will help to strengthen for the final position of the Superman.

00:06:57

Section 4: Anatomy of the Superman

Biceps Brachii for Superman

Learn which muscles need to be stronger or more flexible to achieve the Superman.Learn where the key muscles for Superman are.Learn the actions of the key muscles for Superman. Download and read these PDFs with detailed explanations of the key muscles for Superman.Biceps brachii for Superman

1 Page
Glute Max

Learn which muscles need to be stronger or more flexible to achieve the Superman.Learn where the key muscles for Superman are.Learn the actions of the key muscles for Superman. Download and read these PDFs with detailed explanations of the key muscles for Superman.
Gluteus maximus and erector spinae for Superman

2 Page
Hip flexors for Superman

Learn which muscles need to be stronger or more flexible to achieve the Superman.Learn where the key muscles for Superman are.Learn the actions of the key muscles for Superman. Download and read these PDFs with detailed explanations of the key muscles for Superman.
Hip flexors for Superman

2 Page
Latissimus dorsi for Superman

Learn which muscles need to be stronger or more flexible to achieve the Superman.Learn where the key muscles for Superman are.Learn the actions of the key muscles for Superman. Download and read these PDFs with detailed explanations of the key muscles for Superman.
Latissimus dorsi for Superman

2 Page
Abdominals for Superman

Learn which muscles need to be stronger or more flexible to achieve the Superman.Learn where the key muscles for Superman are.Learn the actions of the key muscles for Superman. Download and read these PDFs with detailed explanations of the key muscles for Superman.
Abdominals for Superman

1 Page
Pec muscles for Superman

Learn which muscles need to be stronger or more flexible to achieve the Superman.Learn where the key muscles for Superman are.Learn the actions of the key muscles for Superman. Download and read these PDFs with detailed explanations of the key muscles for Superman.
Pec major and pec minor for Superman

2 Page
Anatomy Quiz

Complete this fun quick-quiz once you have downloaded and read through all 6 of the anatomy key muscle PDFs.

Section 5: How to get into the Superman

Superman Progression 1

Superman Progression 1.
From the Floor.
Watch this video tutorial to learn the first and most easy way into the Superman. This entry does not require inverting ability.

00:01:09
Superman Progressions 2

Superman Progression 2.
From Leg Hook. Does not require inverting ability.

&

Superman Progression 3.
From Invert and Leg Hook.

Watch this video tutorial to learn the next two ways into the Superman.

00:02:22

Section 6: End of Course

End of Course

Congratulations! You have finished the course.

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Instructor

Tracey Simmonds

Pole Instructor

Tracey Simmonds' Guide to Superman

Course Overview

What are the requirements?

What am I going to get from this course?

What is the target audience?

About the Author

Course Curriculum

Section 1: Start Here

Instructor Introduction

Course Introduction

Section 2: Warm-Up

Warm-Up Video

Section 3: Strengthening

Strengthening

Section 4: Anatomy of the Superman

Biceps Brachii for Superman

Glute Max

Hip flexors for Superman

Latissimus dorsi for Superman

Abdominals for Superman

Pec muscles for Superman

Anatomy Quiz

Section 5: How to get into the Superman

Superman Progression 1

Superman Progressions 2

Section 6: End of Course

End of Course

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Instructor

Tracey Simmonds

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