Core · Advanced

Dragon Flag Ladder

Dragon Flag Ladder preview
Core · 20 min
Dragon Flag Ladder
Coach MacDirect, no filler. Move well, push hard.

Advanced anti-extension. If you own a clean hollow hold and a strict plank, it's time for the flag.

20 min
Advanced
Truck stop
Warm-up1/32
Hollow Hold
0:30
0% total

Low back glued down.

Next · Rest · 0:20
  • Hollow Hold
    30s x 2 / 20s

    Low back glued down.

  • Dead Bug
    45s

    Slow reach, ribs down.

Coach note

The dragon flag was Bruce Lee's go-to. Three clean reps and you have advanced-level abs, period.

Bench, bunk edge, or solid grip anchor
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