Dragon flag
Biceps - Abs - Lats
- While gripping a bar close to the ground, face up with your head near the bar.
- Use a supine grip and stay at a 45-degree angle, with both legs extended and only the upper part of your back supported by the floor.
Routines
Core Master
Advanced
Abs ∙ Hips ∙ Dorsals ∙ Obliques ∙ Biceps
Tenerife - Dorsal and biceps
Intermediate
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Abs
Front Lever Preparation
Intermediate
Biceps ∙ Dorsals ∙ Abs ∙ Hips ∙ Trapezius ∙ Shoulders
Tien - Core intermediate
Intermediate
Abs ∙ Hips ∙ Obliques ∙ Dorsals ∙ Biceps ∙ Forearms
Front Lever Destruction
Advanced
Dorsals ∙ Abs ∙ Biceps ∙ Hips
Goten - Quick Core
Intermediate
Abs ∙ Hips ∙ Triceps ∙ Chest ∙ Biceps ∙ Dorsals
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Tucked front lever negatives
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Swing for 540
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