Tracey's Signature Combo 1

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Always warm up thoroughly before training! A good warm up consists of mobility, pulse raising and dynamic stretching. 

Hamstring flexibility is needed to increase range in hip flexion/forward fold, as well as to do the splits! Having increased range will help you achieve the 1/2 Upright Split - Leg Over, as well as the forward fold needed for Shouldermount Windmill and in Cup Grip Handspring. 

Leg Lifts and Kicks will build hip flexor strength to help you lift and hold your leg up, specifically for the 1/2 Upright Split- Leg Over. Make sure you do your hamstring stretches first to encourage range and leg height. 

Inside Elbow Side Lifts are a preparation for the Inside Elbow Side Lift to Eros. You will need to practise the Inside Elbow Grip to desensitise your arm skin, as well as to build strength in your biceps, latissimus dorsi and obliques. 

The difficulty in this exercise is that two strength moves are to be combined in a fluid way! Rehearsing this movement with a spotter to hold your hips is advisable. You will need a strong core and an understanding of the body placement to achieve this move. Sliding, the re-gripping the hands requires perfect grip control. Make sure you have strengthened your Forearm Grip Straight Edge separately from the Cup Grip Handspring before attempting to put the moves together. 

Back-bend bridges are an additional suggested warm up that has not been included in this course.

Strengthen and build understanding of the Twisted Grip Tumble by the floor before attempting the move up the pole!

For much more detail on Shouldermount technique, strengthening, stretching and key muscles. Please view my course here on Kyanna.me. Tracey Simmonds' Guide to Shouldermount.