Technique
- Start in an L-base, with the flyer at the base’s head, facing away.
- The base engages the Core to bring the feet to the flyer’s Glutes.
- Gripping the flyer’s ankles, the flyer leans back while the base lifts the arms and straightens the legs, bringing the flyer into the base’s Box.
- Reverse the actions to exit.
Form tips
- The flyer keeps a Hollow body with the neck flexed forward throughout.
Muscles
Strength
Secondary
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Regressions
Back bird
Intermediate
High flying whale
Novice
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