L-base to start, while flyer begins at the foot of the base.
Base places feet on the front of flyer's hips.
Flyer remains in a plank and leans forward while the base brings knees to chest, allowing the flyer to fall into their feet.
Initiate a Clasped hand grip .
The base extends knees while the flyer keeps their gaze and chest facing forward with shoulders back like a baby cobra, then release hands.
The flyer will grip the base's ankles and tuck their head while the base bends their knees, bringing the flyer's shoulders to their hands.
The flyer will use the base's ankles to stabilize as the flyer lifts their hips off the base's feet, keeping arms straight.
To exit, the base will bring feet to the flyer's hips and go back to Low bird , then lower the flyer's feet to the ground.
Form tips
Both people will engage the Core through the entire exercise.
The base should stack their arms ( Joint stacking ) by driving shoulders into the ground and maintain a strong and straight line to keep the flyer in their Box .
Risks
Risk of falling if the base loses stability or the flyer lacks core tension.
