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Dragon flag - Intermediate - Week 3/8 - Workout 1/3

Level:
40 min
Superset 1
1
Jumping Jacks
2 x 30 sec
Rest 30 sec
2
Arm Circles
2 x 30 sec
Rest 30 sec
3
Dead Hang
2 x 20 sec
Rest 150 sec
Superset 2
4
Tucked dragon flag raises
3 x 10 reps
Rest 60 sec
5
Negative single leg dragon flag
3 x 5 reps
Rest 60 sec
6
Dragon Hip Lift
3 x 10 reps
Rest 150 sec
Superset 3
7
Lying Leg Raises
3 x 15 reps
Rest 60 sec
8
Hollow Body Hold
3 x 30 sec
Rest 60 sec
9
Crunches
3 x 20 reps
Rest 150 sec