Cocoon or Bilman

Before working on this trick, you must have a very solid inside leg hang. If you're struggling to grab the foot, I suggest working on the stretches and routines listed below the main player.

You can find suggested sets, reps, and frequency recommendations for each stretch and routine listed in the descriptions for each video. To see the descriptions for each related tutorial, click the PINK text links below.

Advanced Ballerina stretch

Foot to head stretch

Active Shoulder Routine (strength and stretch)

Active Back Routine (strength and stretch)

Back mobility