Beginner
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.
Routines
Kirishima - Dragon Flag Reinforcement
Intermediate
Abs ∙ Biceps ∙ Dorsals ∙ Hips ∙ Triceps ∙ Chest
Front lever by movement patterns
Intermediate
Dorsals ∙ Abs ∙ Biceps ∙ Shoulders ∙ Trapezius ∙ Hips
Dragon Core
Advanced
Abs ∙ Biceps ∙ Dorsals
HFK 22
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
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Mixed grip pull-ups
Intermediate
Biceps ∙ Lats
Planche lean
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest
Wide grip supine pull-ups
Intermediate
Biceps ∙ Lats
Scapular retraction
Intermediate
LowerTrapezius ∙ Lats
Pike on the bar
Beginner
Abs ∙ Biceps ∙ Lats
Tucked hollow body crunches
Beginner
Abs ∙ HipFlexors
