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Technique

  1. Start in an L-base with the flyer standing over the base’s head, facing the base’s feet.
  2. The base extends the arms in front of the face and makes a 90-degree angle at the legs.
  3. One leg at a time, the flyer places a shin into each of the base’s hands while holding the base’s shins just below the knees.
  4. Both partners are at a 90-degree angle in the legs, with the flyer hinged at the hips.
  5. Together, both partners extend the legs, then return to the 90-degree angle, letting the shoulders flex slightly through the movement.
  6. To exit, return to the 90-degree position and the flyer steps down one foot at a time.

Form tips

  • Both partners keep a Hollow body the whole time.
  • Hand placement on the shins depends on both people’s height; keep the hands on the shin bones to avoid putting pressure on joints like the knees.

Muscles

Strength

Primary

  • Serratus anterior

Secondary

  • Chest
  • Abs
  • Obliques
  • Pelvis
  • Serratus anterior
  • Rectus abdominis
  • External oblique
  • Internal oblique

Equipment

Appears in

Other disciplines
Joint movements
Shoulderprotraction
trains stretches

Regressions

e0ld

Jedi crawl

Novice
e0mz

Back bird on hand

Intermediate
e0m2

Double plank

Novice
e0lz

Long front plank

Novice
e0nf

Hand-to-hand L-sit tuck

Intermediate
e0my

Low hand bird

Intermediate
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