Rock back and straddle push (pike lever preparation)

Main points

Rock backwards

• Start in sit position with flat back
• Push hands on floor
• Drive hips over head
• Pull legs into tight pike position
• Grip tight in middle/lower calf muscle – DON’T wrap arms around legs
• Touch toes on floor
• Keep hips high

2. Rock forwards

• Press shoulders and chest forwards
• Lift bottom/hips high
• Hands flat
• Weight pressed forward to fingers
• Legs locked straight at all times

Repeat the above.