Adv Tuck Dragon Flag

GymDaze demonstration

Watch Adv Tuck Dragon Flag

Technique

How to perform Adv Tuck Dragon Flag

1. Lie face-up on a bench and grip its support behind your head, or lie on the floor and grip a stable pole behind your head.
2. Keep the back of your shoulders and upper back supported while you lift your hips.
3. Bend the knees and hold the thighs at approximately 90 degrees to your torso, rather than pulling the knees tightly into your chest.
4. Keep that shape as you lower the torso and hips together toward horizontal without arching your lower back.
5. Pull against the hand support to raise the same tucked shape back toward vertical.
6. Lower out of the position under control when the set is complete.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.