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.
Sessions
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
You may also like

Single leg front lever
Intermediate
Abs ∙ Lats ∙ Biceps

Advanced fallen tucked front lever
Intermediate
Abs ∙ Lats

Planche lean
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest

Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest

Tucked flag elevations
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Tornado swing and switch
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats