Technique
- Base lies on their back legs extended straight up and arms bent at 90 degrees, elbows on the floor.
- Flyer rests their hands on the base’s feet and their feet on the base’s hands, forming a box shape with their body.
- Base then press ups the flyer’s feet until the arms are straight vertical
Form tips
- Base: Keep your legs and arms perfectly vertical.
- Flyer: distribute the weight evenly between hands and feet
Muscles
Strength
Primary
- Serratus anterior
Secondary
- Chest
- Pelvis
- Quadriceps
- Hip adductors
Individual muscles
Individual muscles
- Serratus anterior
- Iliacus
- Rectus femoris
- Psoas major
Equipment
Appears in
Regressions
Jedi box
Novice
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