Dragon Flag & Basket Catch
Standard B-Sthenos Joint Mobility Ritual
Begin with our complete joint mobility protocol (shoulders, hips, wrists, ankles). This prepares your body for dynamic movement ahead.
Specific Warm-up: Working Hard on Floor
Dynamic floor work preparation. Build core engagement and movement quality before the main work.
Dragon Squat Progression
Build squat depth and power. Follow the progression video below to prepare legs and core for the main routine.
Dragon Flag
Full body tension hold. Master the movement and build control before adding it to the main work.
Basket Catch the Bar
Reactive catching drill. Build hand speed, accuracy, and safe landing mechanics.
Movements (Complete in Order)
1 Rep: Human Flag or Bat Hang
Pike Position (Lower): Hold single rep maximum duration. Build lateral strength and body control. Choose variation based on your level.
AMRAP 6 Minutes
Complete as many rounds as possible in 6 minutes. Move smoothly and maintain intensity throughout.
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Squat Jump + Bar Dips or Rings Dips | 6 | 12 | 16 |
| Burpees + Pull-up Negative or Pull-over | 6 | 12 | 16 |
| Run + Push Plinth (Tri-level) | 6 | 12 | 16 |
| Bateau – Longitudinal Rotation (Ground) | 6 | 12 | 16 |
• Beginner: 6 reps each
• Intermediate: 12 reps each
• Advanced: 16 reps each
Move efficiently. If rounds feel too fast, focus on movement quality over speed.