Beginner

Singe leg dragon flag

Biceps - Abs - Lats

Singe leg dragon flag
  • 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

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