Core Day – Ring Rollouts & Dragon Flags

Start in dead hang — pull to front lever position

Arms straight and locked throughout

Start from dead hang

Arms straight and locked throughout

Brace the midline before initiating the movement

Dead hang — full arm extension

Start kneeling or standing — rings in hands

From lying position — lift legs and arms simultaneously

Grip bench or bar overhead

Legs parallel to ground

Brace the midline before initiating the movement

Lower back pressed flat to floor

Hang from bar

Drive knees to chest

Dead hang

Brace the midline before initiating the movement