Ground
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Warming up the hamstrings and hip flexors is an important part of every aerial practice. Providing dynamic warm up for these areas brings blood to the muscles, heating them up, and allowing greater extensibility, which can help prevent injuries that can happen when a quick stretch is applied to a “cold” muscle.
The first half of the drill is a forward fold that helps stretch the back of the leg (hamstrings), and the second half is more of a lunge that helps open up the front of the hip. These motions will obviously help to deepen splits, but are an important warm up drill for many other positions you will encounter during your aerial practice, including deep pikes, leg lifts, and extended body shapes.
