Singe leg dragon flag
Biceps - Abs - Lats
- Search for a bar that is attached to the ground or an abdominal bench.
- Lie face up with your head near the bar.
- Grab it with a supine grip.
- Bring one knee to your chest and try to stay at a 45° angle, supporting only the upper part of your back on the ground.
Sessions
Kirishima - Dragon Flag Reinforcement
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Abs ∙ Obliques
Front lever by movement patterns
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Dragon Core
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
HFK 22
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps ∙ Triceps ∙ Forearms
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L row on rings
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Front lever to muscle up on rings
Triceps ∙ Biceps ∙ Abs ∙ AnteriorDeltoid ∙ Forearms ∙ Lats ∙ LowerChest
Partial impossible dip rep
Triceps ∙ Abs ∙ LowerChest
Partial supine tucked back pull
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Negative impossible dip
Triceps ∙ Abs ∙ LowerChest