Dragon flag

Core · Bodyweight

Sets, reps and RIR

Sets3 to 5

Reps6 to 15

RIR1 to 2

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Primary: Abs.

Secondary: Hip flexors, Lats.

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.