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Advanced Core: Leg Raise Dragon Flag & Hanging Deadbug

A 45-minute core session at advanced level. 10 video-guided movements — including Leg Raise Dragon Flag and Hanging Deadbug — using bodyweight, cable machine, dumbbells, kettlebell. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    Leg Raise Dragon Flag

    4 × 8

    Keep your body rigid and slowly lower your legs, resisting spinal extension. Works anti-extension and full core stability.

  2. 2

    Hanging Deadbug

    4 × 10

    Maintain a hollow body position, extending opposite arm and leg with control. Works anti-extension and anti-rotation.

  3. 3

    Dumbbell Plank Row

    4 × 8

    Keep hips square and core braced, rowing the dumbbell to your chest. Works anti-rotation and anti-extension.

  4. 4

    Ring Extended Plank

    30s

    Maintain a straight line from head to heels, actively pushing through the rings. Works anti-extension and shoulder stability.

  5. 5

    Kettlebell Side Plank

    30s

    Hold a kettlebell overhead, keeping your body in a straight line. Works anti-lateral flexion and shoulder stability.

  6. 6

    TRX Crunch

    4 × 12

    Draw knees towards chest, lifting hips while maintaining core tension. Works abdominal flexion and anti-extension.

  7. 7

    V Up Double Crunch

    4 × 12

    Simultaneously bring arms and legs towards each other, contracting your core. Works upper and lower abdominal flexion.

  8. 8

    Cable Reverse Crunch

    4 × 15

    Attach an ankle strap and pull your knees towards your chest, lifting your hips. Works lower abdominal flexion.

  9. 9

    Weighted Decline Sit Up

    4 × 12

    Hold a weight at your chest, crunching up with control, then slowly lowering back. Works abdominal flexion.

  10. 10

    Elbow To Knee Side Plank Crunch

    4 × 10

    From a side plank, bring your top elbow to your top knee, crunching your obliques. Works lateral flexion and anti-lateral flexion.

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