Today we are going to cover how to train in order to preform the king of abdominal exercises. 👑
The Dragon Flag, an exercise made famous by late martial artist Bruce Lee aka The Dragon 🐉 The flag is one of the most complete ab exercises possible.
1️⃣ The reverse crunch, a great way to easily transition to the flag. Focus on locking the arms down so they don't move and try to bring your knees to your chest and your hips off the bench.
2️⃣ After mastering the reverse crunch, being able to do 15-20 consecutive reps without stopping, you want to add the leg reach at the top. When you bring your knees to your chest, while resting on your upper back, reach your legs up as straight as you can and try to straighten your legs, hip and torso so you are in a straight line. ( You can either bend your knees back to your chest and return back to the bench, or try to lower with straight legs)
3️⃣ Now you should be ready to complete the dragon flag. The important cues are that you want to keep the legs and torso in line with each other during the duration of the exercise. In the video he is stopping short of hitting the bench to keep tension on the abs, this is one version vs. another where you come down to the bench after each rep
4️⃣ Of course we have some extra variations, the dragon flag is an primarily eccentric (lowering) dominate exercise so adding scissor kicks or in/outs while lowering will kick up the intensity of the workout 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 hope you guys enjoy this video and take your training to the next level!
Let us know what you think in the comments below⤵️⤵️⤵️ And as always stay strong, and lift on! 🏋️💪 #TXWomans #TWUfitandrec #TWUPersonalTraining #BoldlyGo