I found with out realizing . That from DD you get strong
it starts with your stomach, My stile is the dumpster rim is on my stomach and i lean in so the only thing holding me in place is my stomach
then comes the stretch. this is all really good exercise. next is going IN.
for me it's one graceful fly up and in . getting out . fly up and turn mid air and down land bend knees often with my hand holding some thing.