Tracey Simmonds' Guide to Superman

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

  • 0 ratings

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: 

Course Curriculum

Start Here

  • Instructor Introduction
  • Course Introduction


  • Warm-Up Video


  • Strengthening

Anatomy of the Superman

  • Biceps Brachii for Superman
    1 Page
  • Glute Max
    2 Page
  • Hip flexors for Superman
    2 Page
  • Latissimus dorsi for Superman
    2 Page
  • Abdominals for Superman
    1 Page
  • Pec muscles for Superman
    2 Page
  • Anatomy Quiz

How to get into the Superman

  • Superman Progression 1
  • Superman Progressions 2

End of Course

  • End of Course


  • No reviews found


31 Days with Dan

This 31 day programme will give you the tools you ... Read More

Jan 12, 2021, 30 Comments

The Mindful Mover

This course is an Introduction to Mindfulness and ... Read More

Mar 19, 2020, 5 Comments

View More...