Home
Information
Training
Nutrition
Store
Apps
PRO Plans
Copy link Back
© 2025 Honcharuk Oleksandr

Mastery: Dragon Flag — Stage 1 (Lying Leg Raise)

Stage goal: 10 Lying Leg Raise ➔ Transition to Stage 2
  • Abs, lats and triceps warm-up – 5 min
  • Hanging Leg Raises – 20
  • Plank – 60 sec
  • Abdominal Crunches – 20
  • Pullover – 12
  • Hyperextensions – 15
  • Pull-ups – 12

Mastery: Dragon Flag — Stage 2 (Tucked Dragon Flag (Negative, 5 sec))

Stage goal: 10 Tucked Dragon Flag (Negative, 5 sec) ➔ Transition to Stage 3
  • Special scapular rocking preparation – 5 min
  • Hanging Leg Raises – 6
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Tricep Cable Pushdown – 15
  • Superman Exercise – 15
  • Push-ups – 12

Mastery: Dragon Flag — Stage 3 (Tucked Dragon Flag (5 sec))

Stage goal: 10 Tucked Dragon Flag (5 sec) ➔ Transition to Stage 4
  • Core and triceps warm-up – 5 min
  • Hanging Leg Raises – 12 sec
  • Hanging Leg Raises – 8
  • Close-Grip Bench Press – 10
  • Hanging Leg Raises – 12
  • Plank – 45 sec to the side
  • Face Pull – 15

Mastery: Dragon Flag — Stage 4 (One Leg Dragon Flag (Negative, 5 sec))

Stage goal: 10 One Leg Dragon Flag (Negative, 5 sec) ➔ Transition to Stage 5
  • Core and back preparation – 5 min
  • Hanging Leg Raises – 5
  • Hanging Leg Raises – 8 sec per leg
  • Skull Crushers (French Press) – 10
  • Lat Pulldown – 10
  • Abdominal Crunches – 45 sec
  • Parallel Bar Dips – 10

Mastery: Dragon Flag — Stage 5 (One Leg Dragon Flag (5 sec))

Stage goal: 10 One Leg Dragon Flag (5 sec) ➔ Transition to Stage 6
  • Deep rectus abdominis preparation – 5 min
  • Hanging Leg Raises – 5
  • Hanging Leg Raises – 7 sec
  • Bent-Over Barbell Row – 10
  • Hanging Leg Raises – 10
  • Hyperextensions – 12
  • Push-ups – 15

Mastery: Dragon Flag — Stage 6 (Half Lay Dragon Flag (Negative, 3 sec))

Stage goal: 10 Half Lay Dragon Flag (Negative, 3 sec) ➔ Transition to Stage 7
  • Special full human flag warm-up – 5 min
  • Hanging Leg Raises – 5
  • Hanging Leg Raises – 8 sec
  • Pullover – 12
  • Abdominal Crunches – 45 sec
  • Plank – 45 sec
  • Face Pull – 15

Mastery: Dragon Flag — Stage 7 (Half Lay Dragon Flag (3 sec))

Ultimate Goal: Full Element Mastery (Dragon Flag)
  • Full core strength warm-up – 5 min
  • Hanging Leg Raises – 8 sec
  • Hanging Leg Raises – 6
  • Close-Grip Bench Press – 8
  • Hanging Leg Raises – 10
  • Hyperextensions – 15
  • Push-ups – 20

Progression Map: Dragon Flag

  • Stage 1 ➔ 2 Transition standard
    10 Lying Leg Raise ➔ 1 Tucked Dragon Flag (Negative, 5 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Tucked Dragon Flag (Negative, 5 sec) ➔ 1 Tucked Dragon Flag (5 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Tucked Dragon Flag (5 sec) ➔ 1 One Leg Dragon Flag (Negative, 5 sec)
  • Stage 4 ➔ 5 Transition standard
    10 One Leg Dragon Flag (Negative, 5 sec) ➔ 1 One Leg Dragon Flag (5 sec)
  • Stage 5 ➔ 6 Transition standard
    10 One Leg Dragon Flag (5 sec) ➔ 1 Half Lay Dragon Flag (Negative, 3 sec)
  • Stage 6 ➔ 7 Transition standard
    10 Half Lay Dragon Flag (Negative, 3 sec) ➔ 1 Half Lay Dragon Flag (3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Half Lay Dragon Flag (3 sec) ➔ 1 Full Dragon Flag (Strict, 3 sec)
  • 🏆 Final Full Element Mastery: Dragon Flag
© 2025 Honcharuk Oleksandr
Copy link Back