Take a look at the exercises of any track team, and you will probably see athletes jumping off the track and finishing the session with core drills. The two parts of the workout are usually kept separate – but with this killer tee, you'll also improve your running pace.
Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. uses Dragon Flag Extensions to improve his total body control, challenge his core, and dial in his running style. The basic movement, the Dragonflagge, can be hard – but this variation is not so exhausting, according to Samuel.
"This step is actually a bit simpler than a normal kite flag, and since we have not extended both legs all the time, your core does not need to stabilize that much total load," he says. "It really helps perfect the position of the Dragon Flag."
For the exercise you need a sturdy, flat bench and a miniband for your feet. If you do not have a cell phone handy, check out this set under Perform Better.