Goal: 5+ consecutive flares with textbook form (legs split at 90°, no hip drag).

Drill:

1. Start in a crab stance (hands planted, hips high)
2. Kick right leg counterclockwise while pushing through left arm
3. At the 180° mark, actively pull your hips upward (this is where most fail)
4. Land in crab stance and immediately prep the next rotation

Sets: 3x max attempts (2 min rest between)

Goal: Freeze mid-windmill for 2+ seconds in a clean stab position.

Drill:

1. Initiate windmill with exaggerated back spin
2. At the moment your shoulders touch the ground, stab your elbow into your hip crease
3. Hold for 2 seconds before continuing rotation
4. Repeat every half rotation for 8 full cycles

Why: Builds control for air flares and headspin transitions.

Master this sequence to annihilate battles with seamless power.

1. Execute a low swipe (knee almost brushing floor)
2. As you complete the swipe, drop into backspin with one hand cupped (prep for headspring)
3. Pop into headspring without touching your head to the ground (pure arm power)

Reps: 10 perfect attempts per side

Simulate battle conditions with this killer circuit:

1. 0:00–0:30: Top rocks → 6-step → freeze
2. 0:30–1:00: 5 flares → windmill x3 → freeze
3. 1:00–2:00: Footwork variations (no repeats!)
4. 2:00–3:00: All-out power moves (max rotations)

Rest: 5 minutes between sets. Do 3 rounds.