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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Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Spiderman plank
Beginner
Abs ∙ HipFlexors
Extended curl on rings
Intermediate
Biceps ∙ Lats ∙ RearDeltoid
Pull-ups with forearm support
Intermediate
Biceps
Elbow assisted one arm tucked front lever
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors
Neutral explosive pull-up
Intermediate
Biceps ∙ Lats
