© Bodyweight Beast Fit

PROGRESSIONS FOR

DRAGON FLAG

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

DRAGON FLAG
1) FLOOR LEG RAISES REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Raise legs until 90 degrees.
2. Then lower controllably until you almost Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
touch the floor.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
3. Repeat

Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

DRAGON FLAG
2) REVERSE CRUNCHES REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. As you bring your legs towards you, raise
your butt anywhere from 45 to 60 degrees Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
away from the floor.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
2. Then lower controllably.

Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

DRAGON FLAG
3) TRUNK RAISES REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Keep your legs at a 90 degree angle, and feet
pointing straight up. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
2. Raise your trunk while keeping the legs at 90
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
degree and feet pointing up.
3. Then lower controllably.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

DRAGON FLAG
4) DRAGON FLAG RAISES REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Do a 90 degree floor leg raise.
2. Then do a trunk raise. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
3. Then lower from the trunk raise.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
4. Then lower from the 90o floor leg raise.

Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
5) ONE-LEG DF NEGATIVES REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Start at the top with one leg extended.
2. Lower in 5 seconds while keep your body in Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps

a straight line.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
3. Disengage when you touch the floor, then
go back up and repeat.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

*4-8 reps of 5sec each*

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
6) ONE-LEG DRAGON FLAG REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Same technique as the negative but without
touching the floor. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
2. Start at the top, then lower yourself
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
controllably.
3. Then, at the bottom of the movement, raise
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
yourself up while keeping your body at a
straight line.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
7) STRADDLE DRAGON FLAG REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Same technique as the One-Leg.
2. The only difference is the leg positioning. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
3. Open your legs at a 45 to 60 degree angle.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps

Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
DRAGON FLAG REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps

1. Same technique, just with legs together.
2. Keep your body at a straight line as you Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
lower yourself.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
3. Contract the glutes for extra support for the
legs.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit

© Bodyweight Beast Fit

Click the Link & Subscribe to the

YouTube Channel!
Don't miss out on the next videos & free
goodies!

Get the FREE Course Zero to

Bodyweight Beast!
The full system I used with all
the progressions, tips, etc.
Comes with an App for easy
access.
Community access for form
checks and Q&As.
*I’m still building it up for you, so it’s not
yet 100% complete - thanks for the
understanding :)

ACCESS NOW

@LOUROGABRIEL @BODYWEIGHTBEASTH ACKS www.bodyweightbeast.fit