Find the balanced middle position hanging upsite down on the rings with tucked legs 

Palms are facing posterior

Tick: move to front as far as you can go without falling out and you have to be able to come back to the middle without opening the tuck position of the legs.

Come back to middle

Tock: move to the back again as far as possible and move back to the middle 

Always stay with tucked legs and don’t change the position of the palms (facing posterior)

3 reps