High flying whale

Technique

1. Start in L-base , with the flyer standing at the base's head, facing away from the base's body.
2. The flyer goes into an Arch body while the base lifts the hips to bring the feet to the flyer's back.
3. Using a C-grip , the base pushes the flyer's ankles up and extends the arms overhead.
4. To exit, lower the flyer's feet to the ground.

Form tips

1. The flyer keeps the Core engaged while arching the back: a slight arch is needed for the whole exercise.
2. When placing the feet on the flyer, the base aims for the area right between the shoulder blades, avoiding the spine.
3. The base stacks the legs ( Joint stacking ), but with the arms extended overhead, the flyer does not stay inside the base's Box .

Similar Exercises

• Wheel on foot
• Bow on foot
• Bow on hand
• Double plank base pushup
• Straddle throne

Equipment

• Exercise Partner