Start in an L-base , with the flyer standing at the base's feet.
The base places their feet on the front of the flyer's hips.
The flyer holds a plank and leans forward while the base brings the knees towards the chest, letting the flyer settle onto their feet. Take a Clasped hand grip .
The base extends the knees while the flyer keeps the gaze and chest forward with the shoulders back, like a baby cobra. Release the hands once stable.
To exit, reconnect at the hands. The base brings the knees back to the chest and points the toes to cue the flyer to step down, while the flyer stays planked without hinging at the hips.
Form tips
Both the base and the flyer engage the Core .
The flyer keeps the lower back from arching by staying tight through the Core , lifting the head and drawing the shoulder blades back ( Shoulder retraction ).
The base keeps the flyer in their Box , squaring the arms and feet over the hips and shoulders, and Giving gas to help the flyer keep the chest up.
Foot placement depends on the pair, so aim for the flyer's hip bones and find what works for you both.
