Dragon Flag
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Shred Your Abs With This Dragon Flag Progression Secrets!

Are you tired of battling stubborn belly fat and longing for those impressive six-pack abs? Well, today I have an exciting solution to share with you: the dragon flag progression! It’s a game changer that can help you say goodbye to that unwanted flab and hello to a set of rock-solid abs.

If you’re ready to say farewell to belly fat and say hello to those cool six-pack abs, join me on this exciting dragon flag progression journey. Trust me, it’s going to be one epic adventure!

Level Of Difficulty

Dragon flag progression is great for athletes on the following two levels:

  • Intermediate
  • Advanced

Muscles Worked

Dragon flag progression will primarily target your abs. But it will also require you to build strong delts and back muscles.

Dragon flag progression muscles worked:

Primary

  • Abs
  • Obliques
  • Triceps
  • Front delts

Secondary

  • Lats
  • Rhomboids
  • Teres minor
  • Pec major and minor
  • Forearm muscles
  • Quads
  • Glutes

Dragon Flag Progression: Equipment

When doing dragon flags or their various versions you will need something sturdy to hold onto.

Equipment:

  • A sturdy object you can hold onto

Dragon Flag Progression: Exercises

Dragon flag progression consists of 8 moves. Each has a dynamic and static version.

In the dynamic version, you will be lifting your body off the ground and lowering it back down. In the static version, you will be just holding one position. This is called an isometric hold.

Here’s the list of all exercises in this progression:

  • dragon flag tuck raises
  • dragon flag tuck hold
  • dragon flag one leg raises
  • dragon flag one leg hold
  • dragon flag straddle raises
  • dragon flag straddle hold
  • dragon flag raises
  • dragon flag hold

If dragon flag tuck raises and dragon flag tuck hold are still too hard for you there is easier ab targeting progression you can do. Leg raise progression is excellent for beginners, so this will be more suitable for people just starting out.

On the other hand, if dragon flags are getting easy you can try front lever progression for an added challenge.

Prerequisites

Dragon flag progression is building upon strength acquired in a leg raise progression. There are also the first three exercises from toes to bar progression you may want to master before tackling dragon flags.

STRENGTH TEST:

Try to do hanging leg raises doing 3 sets with 5 reps in each set before starting the dragon flag progression. If you can’t do this, dragon flag tuck raises may be too difficult for you.

Dragon Flag Tuck Raises

Tuck Dragon Flag

Dragon flag tuck raise is the easiest dragon flag variant. When your knees are bent, you are only lifting a portion of your leg weight. To put it more precisely, you are lifting the same weight on a shorter lever. Which in turn makes it easier to do.

Equipment:

  • Sturdy object

How to perform dragon flag tuck raises

Positioning:

Lay flat on your back in front of a sturdy object you can hold on to. Grab this sturdy object with both of your hands. If you can grab it from beneath it would be the best. Bend your legs at your knees.

When you are going to perform dragon flags, you will be lifting the lower portion of your body. Only your shoulder blades should be on the floor. Your entire body from your shoulder blades down should be lifted up in the air.

Upward movement:

Slowly lift your body up in the air. Your entire body from your shoulder blades down should be lifted up in the air. Only your shoulder blades should remain on the floor and you should be holding onto a sturdy object with your hands.

Downward movement:

Slowly lower your body down back to the floor. Don’t let your body drop. It should be a slow, controlled motion.

Prerequisite for next exercise:

  • 3×5 dragon flag tuck raises

Dragon Flag Tuck Hold

Dragon flag tuck hold is the static version of a dragon flag tuck move. You will position yourself and hold the dragon flag tuck position without moving.

Equipment:

  • Sturdy object

How to perform dragon flag tuck hold

Positioning:

Position yourself the same as in the previous move.

Lift your entire body from your shoulder blades down up in the air until your body forms around a 45 degrees angle to the ground.

Performing:

Hold this position as long as you can. When you can’t hold any longer, slowly lower your body down to the ground.

Prerequisite for next exercise:

  • 3x10s dragon flag tuck holds

Dragon Flag One Leg Raises

One Leg Dragon Flag

One leg raise is a movement with one leg straight. It’s performed with one leg bent in your knee and the other straight. Having one leg straight will increase the difficulty of the exercise.

Equipment:

  • The sturdy object you can hold

How to perform dragon flag one leg raises

Positioning:

Lay down on your back. Grab onto something that will hold your weight while you move. Bend one of your legs by bending your knee. The other leg should be straight.

Your shoulders and upper back should remain on the floor during the movement. You will lift your entire body from your shoulders down.

Upward movement:

Raise your body from shoulders down in the air. Keep holding with your hands to counter the lever your body is forming.

Downward movement:

Lower your body down slowly and with control. Don’t let your body fall down rapidly.

Prerequisite for next exercise:

  • 3×5 dragon flag one leg raises

Dragon Flag One Leg Hold

Dragon flag one leg hold is a static version of dragon flag one leg raise.

Equipment:

  • The sturdy object you can hold

How to perform dragon flag one leg hold

Positioning:

Position yourself as you did in dragon flag one leg raise.

Lift your body off the ground until it forms around 45 degree angle to the ground while holding onto something sturdy.

Performing:

Hold this position for as long as you possibly can.

Release the tension and slowly lower your body.

Prerequisite for next exercise:

  • 3x10s dragon flag one leg holds

Dragon Flag Straddle Raises

Another level of dragon flags is a dragon flag straddle raise. You will be performing a dragon flag with your legs forming a V shape. This will be a bit easier than a full dragon flag and harder than a one leg dragon flag.

Equipment:

  • The sturdy object you can grab with your hands

How to perform dragon flag straddle raises

Positioning:

Lay down on the ground. Grab onto something with both of your hands. Both legs should be straight forming a V shape.

When doing dragon flags, your entire body from your shoulders down will be lifted up in the air. Only your shoulders and a part of your upper back will remain on the floor.

Upward movement:

Raise your legs and your butt off the floor at the same time. Your entire body from shoulders down will be up in the air. Keep lifting until you are almost vertical and feel gravity pull drop significantly.

Downward movement:

Start lowering your legs and your butt back to the ground. Do it in a slow and controlled fashion.

Prerequisite for next exercise:

  • 3×5 dragon flag straddle raises

Dragon Flag Straddle Hold

As with previous versions, this is a straddle dragon flag static hold exercise.

Equipment:

  • The sturdy object you can grab with your hands

How to perform dragon flag straddle hold

Positioning:

Position your body as in dragon flag straddle raises. Lift your body off the ground so it forms around 45 degree angle to the floor.

Performing:

Hold this position for time.

Prerequisite for next exercise:

  • 3x10s dragon flag straddle holds

Dragon Flag Raises

Dragon Flag Progression: Dragon Flag

After all this preparation, it’s time for a full dragon flag. If you remember the movie Rocky part I don’t remember which – this is the impressive abs exercise Rocky was doing when he was preparing for a boxing match. If that was good for Rocky, it’s good enough for me too.

Equipment:

  • Sturdy object to hold onto

How to perform dragon flag raises

Positioning:

Lay on the floor on your back. Place your hands around some firm object and hold it firmly. Both your legs should be straight pointing in front of you.

Upward movement:

Raise your entire body from shoulders down up in the air. Don’t use momentum to lift up. Keep attention to holding your body in a straight line during the movement.

Downward movement:

Lower yourself down slowly. Don’t let your legs fall down rapidly.

Prerequisite for next exercise:

  • 3×5 dragon flag raises

Dragon Flag

The dragon flag is a static version of the dragon flag raise.

Equipment:

  • Sturdy object to hold onto

How to perform dragon flag

Positioning:

Position yourself the same as in the dragon flag raise. Lift your body off the ground and hold it straight when it forms around 45 degrees angle to the ground.

Performing:

Hold as long as you can.

Conclusion

This concludes our dragon flag progression journey. I hope you’re as excited as I am about the incredible possibilities that lie ahead.

But the desired transformation will not magically happen overnight. This is a gradual process that requires consistency, dedication, and a willingness to push yourself. Trust me when I say that the results will be well worth the effort.

Remember, if dragon flags are too hard or getting too easy there are other progressions targeting your abs you can try. There is always a suitable progression for every fitness level.

Thank you for joining me on this dragon flag adventure. I wish you conquer this cool looking progression and have as much fun as I had with it.

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