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

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 Pegasus! Here is a video preview of what is coming up in this course.

00:00:30

Section 2: Warm Up

Warm Up

Always warm up thoroughly before pole training. Use a medium resistance Theraband for this warm up.

00:12:52

Section 3: Stretch and Strength for Pegasus

Triceps Stretch

Deep triceps stretch to increase range in shoulder flexion and shoulder mobility.

00:01:54
Scapula Push Ups

Scapula Push Ups for shoulder strength, stability and positioning.

00:03:25
Side Stretch

Side stretch for torso mobility and flexibility.

00:04:36
Hamstrings and Pole Stretch

Forward fold flexibility and splits.

00:02:37
Accelerator Hamstrings Stretch

Forward fold flexibility and splits. Deep hamstrings stretch!

00:02:07
Hip Abductor Stretch

Hip flexibility and mobility.

00:02:18
Hip and Quad Stretch

Deep hip flexor and quad stretch. Improve hip mobility, flexibility and front splits.

00:01:33
Back Bend Bridge

Back extension strength and flexibility.

00:01:56
Splits and Back Arch Stretch

Splits with back arch! As needed for front split Pegasus.

00:01:45

Section 4: 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

Section 5: 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

Section 6: Thank you

Thank you Course Completed

00:00:28

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Instructor

Tracey Simmonds

Pole Instructor

Tracey Simmonds' Guide to Pegasus

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

Section 3: Stretch and Strength for Pegasus

Triceps Stretch

Scapula Push Ups

Side Stretch

Hamstrings and Pole Stretch

Accelerator Hamstrings Stretch

Hip Abductor Stretch

Hip and Quad Stretch

Back Bend Bridge

Splits and Back Arch Stretch

Section 4: Pegasus-Specific Pole Conditioning

Reverse Straight Edge

Pegasus Lift from the Floor

Scorpio Slide Out to Bow

Kick Up and Sole of Foot Grip Split

Gemini to Inverted Passe

Section 5: Ways into Pegasus

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

Section 6: Thank you

Thank you Course Completed

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Instructor

Tracey Simmonds

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