(3 sets of 1-8 reps) – lying flat on a bench, hold yourself in position with your hands around head height. Come up on your shoulders with a straight back, and lower yourself until your feet almost touch the bench, then return to starting position. Be careful to keep your weight on your shoulders, so as not to apply pressure on your neck and cervical vertebraes, and to keep your core tight.
This is the famous 'dragon flag', as popularized by Bruce Lee, and given its name because your body resembles a flag fluttering in the wind.
The dragon flag also places a lot of stress on your triceps and hip flexors. For this reason, it is recommended you train it in conjunction with these 6 other bodyweight progressions