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)

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Technique Overview:

- Arm and hand placement rail or post

- Arm and hand placement on bench

- Shoulder placement
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- Hip placement

- Legs and feet placement

- Performing the Dragon Flag

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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. Reason for this: We found some people will find the straddle leg dragon flag easier to
master than the single leg dragon flag or vice versa. While training, discover which is 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
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*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)

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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.

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