In order to comfortably attempt the exercise, you should have reached level 8 in the pull-up progression, level 9 in the leg raises progresssion, and level 5 in the plank progression.
Before starting with the progression, watch the video below for correct form:
If you cannot access youtube videos, these pictures should give you a good idea of how the exercise is performed:
For this progression, you should be aiming to complete 6 sets of 6 repetitions of the given exercise within a workout.
The first set is a warm up set: go back two or three levels in the abs progression and perform that variation for 6 reps (I suggest that initially, you start with 6 hanging leg raises).
Perform each following set ‘to failure’ (e.g. 6,6,5,5,4).
In each new workout, you should aim to improve on the number of reps you performed previously by at least 1, e.g.: (6,6,5,5,4) → (6,6,6,5,4)
Once you manage 6 sets of 6 reps, you are ready to move on to the next variation in the progression.
If you find yourself not progressing any longer, take a few rest days, then resume training.
1. Knees tucked dragon flag. Bend your knees and tuck them towards your chest. The more you straighten them, the more you will increase the difficulty of the exercise. Start with a high knee tuck at first.
2. One leg dragon flag: keep one of your knees tucked high, and extend your other leg. This will significantly increase the difficulty of the exercise.
3. Straddle dragon flag: extend both your legs in front of you in the straddle position. The further you open your legs, the more your center of gravity will shift towards your shoulders, and the easier the exercise will be.
4. Dragon flag: extend both legs straight in front of you. Focus tightening your core muscles throughout the exercises, and on maintaining your breathing.
Once you can successfully complete 6 sets of 6 reps of the exercise, you can attempt the hanging dragon flag.