A Forward spin - figure 4 - rotational sit up

• Do a half foreward spin and stay with your weight above the spinning leg

• Crouch down and put the hand on the side of the spinning leg to the ground, slightly behind you

• Push out of this shoulder (elevating) while folding the legs into a figure of 4

• Continue then to the Rotational sit up with the shoulders round and depressed when halfway and on the other side again pushing out while coming to figure 4 and standing

B Backward spin - figure 4 - rotational sit up

• Do a half backward spin and continue with your weight to the swiping leg

• Crouch down and put the hand on the side of the swiping leg to the ground, slightly behind you

• Push out of this shoulder (elevating) while folding the legs into a figure of 4

• Continue then to the Rotational sit up with the shoulders round and depressed when halfway and on the other side again pushing out while coming to figure 4 and standing