Core Day – Dragon Flags & Superman Hold

Dead hang

Brace the midline before initiating the movement

Hips high — body forms inverted V

10 reps each side

Legs parallel to ground

Seated — pull legs toward chest

Grip bench or bar overhead

Lie face down, arms extended overhead

Brace the midline before initiating the movement

Brace the midline before initiating the movement

Dead hang

Dead hang — full arm extension

Brace the midline before initiating the movement

Lying on back

Brace the midline before initiating the movement

Lower back pressed flat to ground