Cross Ankle Release

Note: If you're bow-legged, the Cross knee release may work better for you. You see, for the most part the CAR and CKR are interchangeable, so it's perfectly okay to stick with the layback that feels the most secure for you! As usual, you'll work on this from the floor first, so beginners feel free to try this option.

When you're new to training Cross ankle release from up on the pole it's important to drill yourself to tuck the chin to the chest anytime you're upside down. Chin to chest is considered the safest way to protect your head in a fall. Relaxing the body is also important.

Pole sits

Two hand plank

Ab curls

Also Known As: CAR / LAYBACK

Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / HAMSTRINGS / ABDOMINALS