Tracey Simmonds' Guide to Shouldermount

The ultimate guide to perfecting and performing the Shouldermount for experienced beginners to intermediate levels+.

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Course Overview

Learn how to do the Shouldermount like a pro pole athlete. This course takes an in-depth look at the anatomy and technique of the Shouldermount. You'll learn fifteen strengthening and flexibility exercises that are specific to Shouldermount conditioning. You'll learn four progressively more challenging ways to perform a Shouldermount. Discover which muscles should be stronger or more flexible to skillfully perform the Shouldermount. By learning the anatomy and technique of the Shouldermount, 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, as well as learn how to identify if your student is ready to progress.

What are the requirements?

Three-four months pole experience is recommended before starting this course.

What am I going to get from this course?

Learn how to safely and effectively prepare for the Shouldermount.
Learn how to strengthen and stretch for Shouldermount with 15 different exercises.
Learn which muscles need to be stronger or more flexible to achieve the Shouldermount.
Learn where the key muscles for the Shouldermount are.
Learn the actions of the key muscles for the Shouldermount.
Learn the common pitfalls of Shouldermount practise.
Learn the correct body positioning for the Shouldermount.
Learn four progressively more challenging ways to do the Shouldermount.

What is the target audience?

Pole fitness instructors.
Intermediate level pole 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

Welcome to Tracey Simmonds' Guide to Shouldermount Course! Here is a video preview of what is coming up in this course.

00:00:52

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 Shouldermount. 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 for Shouldermount

Eccentric Rhomboid Training with Shoulder External Rotation

00:02:12
Wrist Exercises

00:02:03
Scapula Push Ups

00:03:25
Roll Ups

00:04:20
Pole Pull Ups

00:02:10

Section 4: Stretching For Shouldermount

Spinal Rotation

00:03:42
Dislocators

00:02:23
Chest Stretches

00:02:21
Hamstring Stretches

00:01:59

Section 5: How to do Cup Grip for Shouldermount

How to do Cup Grip for Shouldermount

00:00:42

Section 6: Shouldermount Entries 1 and 2

Shouldermount Entries 1 and 2

00:04:58

Section 7: Shouldermount Entry 3 Reverse Shouldermount

Shouldermount Entry 3 Reverse Shouldermount

00:02:08

Section 8: Shouldermount Entry 4 Deadlift from the Floor

Shouldermount Entry 4 Deadlift from the Floor

00:02:38

Section 9: Key Muscles

Abdominals for Shouldermount

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

1 Page
Biceps Brachii for Shouldermount

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

1 Page
Pecs and Shoulder Extensor Stretches for Shouldermount

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

1 Page
Erector Spinae and Hip Flexors for Shouldermount

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

1 Page
Hamstring Flexibility for Shouldermount

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

1 Page
Lower Trapezius and Latissimus Dorsi for Shouldermount

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

1 Page
Rhomboids for Shouldermount

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

1 Page
Serratus Anterior for Shouldermount

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

1 Page
Key Muscles Quiz

Once you have watched all of the training videos and read all Key muscles PDFs, answer the questions in this quiz!

Section 10: Thank You

Thank you and congratulations!

00:00:17

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Instructor

Tracey Simmonds

Pole Instructor

Tracey Simmonds' Guide to Shouldermount

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 for Shouldermount

Eccentric Rhomboid Training with Shoulder External Rotation

Wrist Exercises

Scapula Push Ups

Roll Ups

Pole Pull Ups

Section 4: Stretching For Shouldermount

Spinal Rotation

Dislocators

Chest Stretches

Hamstring Stretches

Section 5: How to do Cup Grip for Shouldermount

How to do Cup Grip for Shouldermount

Section 6: Shouldermount Entries 1 and 2

Shouldermount Entries 1 and 2

Section 7: Shouldermount Entry 3 Reverse Shouldermount

Shouldermount Entry 3 Reverse Shouldermount

Section 8: Shouldermount Entry 4 Deadlift from the Floor

Shouldermount Entry 4 Deadlift from the Floor

Section 9: Key Muscles

Abdominals for Shouldermount

Biceps Brachii for Shouldermount

Pecs and Shoulder Extensor Stretches for Shouldermount

Erector Spinae and Hip Flexors for Shouldermount

Hamstring Flexibility for Shouldermount

Lower Trapezius and Latissimus Dorsi for Shouldermount

Rhomboids for Shouldermount

Serratus Anterior for Shouldermount

Key Muscles Quiz

Section 10: Thank You

Thank you and congratulations!

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Instructor

Tracey Simmonds

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