Exercises
Dragon flag raises
Lie on your back and grip the low bar behind your head. Engage your core and lift your legs and hip...
Dragon Flags
Lie on your back and reach your arms behind you to hold onto a sturdy pole, column, or bench. Be...
Dragon Hip Lift
Lay on your back, with your hands anchored behind your head, head neutral. Start with your hips fle...
Dragon knee raises
Lie on a bench and hold on behind your head for support. Keep your upper body stable while lifting ...
Dragon Leg Flutters
Lay on your back, with your hands anchored behind your head. Engage your lats & core by actively p...
Dragon Leg Raise
Lay on your back and with your hands anchored behind your head. Actively pull with your arms, elb...
Dragon Leg Raise Hold
Lay on your back, with your hands anchored behind your head. Engage your lats & core by actively p...
Dragon Leg Scissors
Lay on your back, with your hands anchored behind your head. Engage your lats & core by actively p...
Dragon Shoulder Flag
Set up with the pole on the same side as your strongest arm. Position yourself with the pole agains...
Dragon Tucks
Lay on your back, with your hands anchored behind your head. Start with your legs bent and knees di...
Elbow and Shoulder Warm Up
Kneel on the floor, place your hands down, wide apart, and fingers pointing out to the sides. T...
Elbow Circles
Stand with your feet slightly apart. Put your hands on your shoulders. Your elbows should be at ...
Elevated Butchers Block Hold
Sit down on your knees with a box in front of you. Put your elbows on the box and move your legs ba...
Elevated Pike Hold
Begin in a handstand position with hands on the floor. Lift your legs into a pike position, formin...
Elevated Pike Hold Against Wall
Begin facing away from the wall, hands on the floor, and your back against the wall. Walk your feet...
Elevated Ring RTO Push Up
Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...
Elevated Scapula Pike Push Up
Start in a plank position with your feet elevated on a surface, such as parallettes or an elevated ...
Explosive pull ups
Engage in Explosive Pull-Ups to build explosive power and strength in your upper body. Start by han...
Explosive Push Up
Kneel on the ground as you prepare to get into a Push-Up position. Form a Straight Arm Plank as you...
False Grip Hang
Set a pair of rings to be the same level as your head. Grip the bar with a false grip - wrapping...