Flyers

Perform on box or half balance ball. Do 5 times each for 3 reps.

Perform on the floor. Do 5 times each for 3 reps.

Bases/Backspots

Use 3 or 5 pound weights with these exercises. Do 5 times each for 3 reps.

Work with a partner and grab free weights of your choice (something that is tough to reach above your head but not where you can’t hit it confidently). Base with these weights as if you were doing an extension. Hit the counts using the free weight as a “flyer foot”. Load in on 8, hit and hold for an 8, dismount on 8. Do this 5 times, 3 reps.