Guide to Dragon Flag - Beginner

Plan Information

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This 8-week beginner plan is designed to build the strength, control, and core stability needed for mastering the dragon flag. With 3 workouts per week, each session starts with a dynamic warm-up to prepare your body, followed by targeted exercises that strengthen your core, improve scapular control, and develop pulling power. Step by step, you’ll progress through movements like knee raises, hollow body holds, scapula work, and introductory dragon flag variations to safely and effectively build the foundation for harder progressions in the next levels.