Guide to Dragon Flag - Intermediate

Plan Information

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This 8-week program has 3 workouts per week, each beginning with a dynamic warm-up to activate the whole body. The focus is on building core and upper body strength through progressive dragon flag variations, scapula control, pull-ups, and supporting holds and raises. Designed as the next step after the beginner plan, it develops the strength and stability you need to progress toward the advanced and expert levels.