Front Beats
Controlling the spine in flexion and extension.
Straddle Beats
Opening into a straddle at the top of a pike [...]
Pike Beats
Keeping the legs straight the entire time.
Tuck Beats
Twisting and tucking the knees.
Bell Beats
Oblique engagement with neutral hips.
Plank Turn Drill
Turning to find the C shape position with a single [...]
Back Balance
Keep the back and side C shape while engaging the [...]
Catchers Gazelle Back Balance
Practice finding the back balance position without focusing on the [...]
Split Pole Back Balance
Releasing the arm and leg into a back balance position [...]
