Best ever exercise for the layouts training Sit and Bear positions using:
Back direction layout from Back Neutral position
to belly positions (through the head) and next front direction layout, look how i keep my arms - how o hold the wind on my arms:
Front/Back direction layout from Mantis to Back Neutral position and return:
Back direction layouts rings. Positions for the perfect feelings of this element - Mantis, Eagle, Sit, Hedgehog, Back Neutral, Jet Fighter, Bear, Bumblebee, Cat, Mantis and the same ring again!
Back layout from Jet Fighter
to Belly Neutral position (trough Banana position):
Jet Fighter position and back flip after the diving down demonstration:
Bridge position demonstration and back direction layout:
Plywood to Mattress and Mattress to Plywood positions layouts jumping: