From Bird to Foot2Knee Balance

Starting position: Front plank with a hand grip. The base removes one foot from under the flyer’s hips (creating a three-point stance) and places it on the ground with a bent knee. The flyer steps onto the base’s knee, positioning the majority of their foot toward the base’s thigh. As the flyer shifts their weight onto the leg standing on the base’s knee, the base’s other leg also becomes free and can be placed on the ground. The flyer then steps onto the base’s other knee as well.
  As the flyer leans forward with straight legs, shifting their weight backward, this is the moment when they can switch from a supporting grip to a stronger, pulling grip. Once this transition happens, the flyer continues shifting their weight backward, pulling the base up from the ground. The flyer keeps pulling until they are fully upright.