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
You may also like
Mixed grip muscle up
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Ring flies
Triceps ∙ LowerChest ∙ UpperChest ∙ Abs
Advanced plank
Abs
Elbow-assisted one arm pull-ups
Biceps ∙ Lats ∙ Forearms
Isometric push-ups
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest
Flag grip familiarization
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps