Dragon Flag

 

DRAGON FLAG WORKOUT PLAN

 

DRAGON FLAG WORKOUT PLAN Welcome to the Dragon Flag workout plan. Follow this schedule to master your Dragon Flag.

  WARM UP **note it is crucial to warm up properly before your training sessions. Spend between 10-30 minutes warming up the shoulders, core, hips/hip flexors, neck, chest and lower back.

Example warm up exercises: 1. Neck - Head nods (10X), head turns right to left (10X), head circles (10X) 2. Shoulders - Arm circles both directions (10X), shoulder rotations both directions (10X) 3. Chest - Chest circles (10X), Light push ups (5X) 4. Hips/Hip flexors - Hip circles (10X) 5. Lower back - superman raises (5-10X)

 

DRAGON FLAG WORKOUT PLAN Technique Overview: - Arm and hand placement rail or post

- Arm and hand placement on bench

- Shoulder placement

 

DRAGON FLAG WORKOUT PLAN - Hip placement

- Legs and feet placement

- Performing the Dragon Flag

 

DRAGON FLAG WORKOUT PLAN 1. DISCOVER WHAT DRAGON FLAG LEVEL YOU CAN CURRENTLY PERFORM See which level you are able to complete at this time or your current max dragon flag. *Note these levels are numbered in a different order then the progressions in your dragon flag video. this: leg Wedragon found some will find the training, straddle discover leg dragon flag is easier to masterReason than thefor single flag orpeople vice versa. While which easier for you and start with the easier progression first. Level 1 – Both legs bent negative rep Level 2 – Both legs bent full rep Level 3 – Straddle legs negative rep Level 4 – Straddle legs full rep Level 5 – One leg bent negative rep Level 6 – One leg bent full rep Level 7 – Dragon flag negative rep Level 8 – Complete dragon flag full rep Obviously if you are at level 8 you are there, except you may want to add more reps. So most of us will likely start between levels 1-7. Once you you discover the level you are currently then we will start the conditioning and level training. Picture examples of Dragon Flag Levels

*Levels 1-2 (bent leg flag) – You can extend bent knees to add resistance

 

DRAGON FLAG WORKOUT PLAN

*Levels 3-4 (straddle leg flag) You can bring the legs closer together to add resistance

*Levels 5-6 (one leg bent flag)

*Levels 7-8 (dragon flag)

 

DRAGON FLAG WORKOUT PLAN

2. YOUR LEVEL TRAINING Rest 24-48 hours between each dragon flag training session

Training days: Monday/Wednesday/Friday 3 sets of 5 reps of your level Resting 2-5 minutes between each set. set . Now this is where you will make adjustments to your current strength level. For example, If you tested out at level 2 (both legs bent full rep) then you may find it difficult to perform 3 sets of 5 reps of this level. That's ok, adjust accordingly. Perform as many sets and reps as you can at this level. Even if that is just 1 rep of level 2 (both legs bent full rep). Then move down a level to finish your reps and sets. In this example you would move down to level 1 (both legs bent negative) to complete your sets and reps. You would then perform the rest of the 4 reps of that set at level 1 (both legs bent negative). Once you are able to complete 3 sets of 5 reps of your level, advance to the next level. Follow this progression until you reach your full Dragon flag (level 8) Now you have everything you need to master your dragon flag! Start training and get this down! Train safe, Tapp Brothers