Stage 1
PremiumCore base
10 strict hanging leg raises.
Pass criteria
- 10 clean Hanging leg raise rep(s).
Drills, technique notes and progress tracking for this stage are in Premium.
Skill Academy
Lower and raise a straight body from a bench, supported on the upper back.
3 stages
With good core strength, the dragon flag often takes 2 to 6 months.
2 sessions per week.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
Premium10 strict hanging leg raises.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 2
PremiumSlow lowering.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
PremiumFive full reps.
Drills, technique notes and progress tracking for this stage are in Premium.