The lib is the next level after shoulder sit. Transition is where stunts succeed or collapse.

Equipment needed: Mat. Base, flyer, two spotters (front and back).

Setup: Shoulder sit established. Flyer’s foot tucked under the seated leg.

How to run it:

  1. Spotters set: one in front (hands at flyer’s foot), one behind (hands at hip).
  2. On count, flyer extends the standing leg.
  3. Base supports the flyer’s foot with both hands.
  4. Flyer pulls the other leg into a lib (knee bent, thigh parallel to ground).
  5. Hold three seconds. Dismount.
  6. Three reps.

What to look for: Flyer’s eyes look ahead, not down. Base’s hands stay locked under the flyer’s foot. Spotters’ hands stay LIGHT — they’re there for safety, not lifting.

Variation: Once stable, hold for five seconds. Build to ten.