© Bodyweight Beast Fit
PROGRESSIONS FOR
DRAGON FLAG
@LOUROGABRIEL @BODYWEIGHTBEASTFIT [Link]
© 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 [Link]
© 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 [Link]
© 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 [Link]
© 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 [Link]
© 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 [Link]
© 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 [Link]
© 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 [Link]
© 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 [Link]
© Bodyweight Beast Fit
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