L-base to start, with the flyer standing at the base's feet.
The base places the feet on the front of the flyer's hips.
The flyer stays in a Plank and leans forward while the base brings the knees to the chest, letting the flyer fall into their feet. Connect 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.
To exit, the base lowers the feet until the flyer can step to the ground and walk out of the exercise.
Form tips
Both partners engage the Core .
The flyer avoids arching the lower back by keeping the core tight, and lifts the head and gaze by drawing the shoulder blades back ( Shoulder retraction ).
The base positions the flyer in their Box by keeping the arms and feet squared with the hips and shoulders.
Keep Giving gas to help the flyer keep the chest up, and make sure the hands and feet are weighted evenly.
Placement of the base's feet depends on many factors: aim for the flyer's hip bones and find what works for you both!
