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 4 weeks dragon flag tutorial!

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WasD



Posts : 2
Join date : 2009-12-18

4 weeks dragon flag tutorial! Empty
PostSubject: 4 weeks dragon flag tutorial!   4 weeks dragon flag tutorial! EmptyWed Nov 04, 2015 1:43 pm



From bust to boom! Straight dragon flag on a pole just in 4 training sessions!!! Take this 4 weeks to pimp your dragon flag with these 4 exercises:

0:19 Straight body raises (5 to 10 sets with MAX reps)
0:48 Hannibal Leg Flutters (5 to 10 sets with MAX reps)
1:04 L-sit pull-ups (10 sets with MAX reps)
1:31 Lallanne plank (2 to 5 mins HOLD in total)
1:53 Tucked dragon flag (5 to 10 mins HOLD in total)
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Buckman

Buckman

Posts : 279
Join date : 2012-07-21
Age : 25
Location : Slovakia

4 weeks dragon flag tutorial! Empty
PostSubject: Re: 4 weeks dragon flag tutorial!   4 weeks dragon flag tutorial! EmptyThu Nov 05, 2015 3:48 am

my dragon flags are strongest if I start in hollow, cant do full hollow yet so I start a bit piked too but trying to keep through ROM

hanging leg raises, some lowback work and easier progressions took me there really quickly
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Error#blade



Posts : 39
Join date : 2012-07-26

4 weeks dragon flag tutorial! Empty
PostSubject: Re: 4 weeks dragon flag tutorial!   4 weeks dragon flag tutorial! EmptyThu Nov 05, 2015 9:34 am

for me d flag was very easy to do..i only did negative part of that exercise, and i don't know maybe after 2 weeks i master it.
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PostSubject: Re: 4 weeks dragon flag tutorial!   4 weeks dragon flag tutorial! Empty

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