Bell Beats
Oblique engagement with neutral hips.
Tuck Beats
Twisting and tucking the knees.
Pike Beats
Keeping the legs straight the entire time.
Straddle Beats
Opening into a straddle at the top of a pike [...]
Front Beats
Controlling the spine in flexion and extension.
Back Balance
Keep the back and side C shape while engaging the [...]
Back Balance in the Knot
Engaging the body in a back and side C shape [...]
Plank Turn Drill
Turning to find the C shape position with a single [...]
Back Balance Crab
Pushing the tail away from the body by engaging the [...]
