I decided to start doing some dragon flag variations instead of just raises, one of these is dragon flag knee raises which proved to be the trickiest to execute properly. All in all, killer core workout.
Barbell Back Squat
10 reps
+20 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+40 kg
10 reps
+40 kg
5 reps
+5 kg
Dragon Flag Hip Raise
8 reps
8 reps
8 reps
8 reps
8 reps
Dragon Flag Knee Raise
8 reps
8 reps
8 reps
Dragon Flag Raise
8 reps
7 reps
6 reps
5 reps
4 reps
Dragon Flag
5 sec
5 sec
5 sec
5 sec
5 sec
Landmine 180
20 reps
+20 kg
20 reps
+20 kg
20 reps
+20 kg
20 reps
+20 kg
20 reps
+20 kg