Core Day – T2B, Dragon Flags & FL Hold

Drive knees to chest

Dead hang — full arm extension

Brace the midline before initiating the movement

Grip bench or bar overhead

Lower back pressed flat to ground

Brace the midline before initiating the movement

Full arm extension — no elbow bend

From lying position — lift legs and arms simultaneously

Arms straight and locked throughout

Lying on back

Brace the midline before initiating the movement

Hang from bar

Start from dead hang