Part of 'Arches', prepares for pulo di gato

Stand in front of a elevation, back towards the elevation (small table, step, stairs)

Bending the knees and putting one hand on the elevation while arching the back (also cervical! so head upside down)

Turning slightly to sit down on the elevation

Going upright again in the same way vice versa (not using the hand to push, it comes free by de-arching the back

Always pushing hips forward and activating the butt

By activating the butt the feet are naturally slightly turned outwards

Other side the same

3 sets, 5 reps each side

Make the elevation lower and lower till you can do this on the ground