5 steps · Core · skill 6/10
Progress from basic crunching to Bruce Lee's iconic dragon flag.
Before this progression: Hollow Hold
This is a tip: you can start anyway.
Lie on your back, lift hips off the ground by curling legs toward chest.
Hang from a bar and raise straight legs to horizontal or higher.
From a supported dragon flag position, lower as slowly as possible.
Full dragon flag: lower and raise your entire body while only your upper back touches the bench.
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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