Dragon flag
 

Dragon flag

Lie back and hold the bench behind your head. Bend your knees and kick your legs up towards the ceiling, bringing your backside and back off the bench. Slowly move your body back down to starting position, then repeat.

Top tip: It might make it easier, but don’t swing your legs back up to the top of the rep. Instead, slowly pull your legs into a crunch before extending them upwards – it’s two moves for the pain of one.

I was doing these often during cut really hard and hit that core all way through felt

and rocky done them in hes training lol
so good enough for me

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