Dragon Flag

If you cannot yet hold an L-sit for thirty seconds comfortably, start there instead — the Dragon Flag is a progression beyond it. Lie on your back on a bench, your head at one end. Grip the bench firmly near your head. Your body stays rigid and nearly straight, with your toes pointing up and your core fully braced. Press hard into the bench and lift your entire body up until only your upper back and shoulders touch the bench. The movement is pure tension and control. Lower slowly with no bouncing. This is advanced; respect the progression.