THE ADVANCED HUMAN FLAG PROGRAM Archives - BASEBLOCKS DIGITAL

THE ADVANCED HUMAN FLAG PROGRAM

Simon Ata — Mon, 04 Oct 2021 00:28:09 +0000

Overview

Program Goal	Increase Human Flag duration
Delivery Format	Self-paced workouts
Experience Level	Human Flag hold for a few seconds
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	Stall bars High bar Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

The Human Flag 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1. Top half negatives 2. Human flag hold (bands) 3. Pseudo planche push-ups 4. Pull-ups 5. Dragon flags	1. Human flag raises/negatives 2. Inverted flag hold 3. Pseudo planche push-ups 4. Pull-ups 5. Reverse hypers	1. Top half negatives 2. Upright flag hold 3. 45-degree flag hold 4. L-sit to inverted lever 5. Dips

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min): Flag Workout
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min): Flag Workout
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min): Flag Workout
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing your max duration human flag hold and max repetitions of flag raises.

Test 1: Human flag hold

Test 2: Human flag raises

The post THE ADVANCED HUMAN FLAG PROGRAM appeared first on BASEBLOCKS DIGITAL.

WORKOUT THREE

Simon Ata — Mon, 04 Oct 2021 00:27:06 +0000

Workout overview

	Sets	Rest
1. Top half negatives	3	2 mins
2. Upright flag hold	2	2 mins
3. 45 degree flag	1	2 mins
4. L-sit to inverted lever	3	2 mins
5. Dips	3	2 mins

Warmup (5mins)

1. Top half negatives: 1-2 reps for 3 sets each side. 2 min rest between sets.

2. Upright flag hold: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	10 secs	11 secs	11 secs	12 secs	12 secs

3. 45-degree flag: 1 set each side

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

4. L-sit to inverted lever: 6 reps for 3 sets with 2 min rest between sets

5. Dips: 12 reps for 3 sets with 2 min rest between sets

Cool-down

	Duration	Sets
A. Straddle stretch	45 secs	2
B. Shoulder flexion stretch	45 secs	2
C. Shoulder extension stretch	45 secs	2

A. Straddle stretch

B. Shoulder flexion stretch

C. Shoulder extension stretch

RETURN TO PROGRAM

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WORKOUT TWO

Simon Ata — Mon, 04 Oct 2021 00:19:17 +0000

Workout overview

	Sets	Rest
1. Human flag raises/negatives	3	2 mins
2. Inverted flag hold	2	2 mins
3. Pseudo planche push-ups	3	2 mins
4. Pull-ups	3	2 mins
5. Reverse hypers	2	2 mins

Warmup (5mins)

1. Human flag raises/negatives: 1-2 reps for 3 sets each side. 2 min rest between sets.

2. Inverted flag hold: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	10 secs	11 secs	11 secs	12 secs	12 secs

3. Pseudo planche push-ups: 10 reps for 3 sets with 2mins rest between sets.

4. Pull-ups: 8 reps for 3 sets with 2 min rest between sets

5. Reverse hypers: 8 reps for 2 sets with 2 min rest between sets

Cool-down

	Duration	Sets
A. Straddle stretch	45 secs	2
B. Shoulder flexion stretch	45 secs	2
C. Shoulder extension stretch	45 secs	2

A. Straddle stretch

B. Shoulder flexion stretch

C. Shoulder extension stretch

RETURN TO PROGRAM

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WORKOUT ONE

Simon Ata — Mon, 04 Oct 2021 00:04:48 +0000

Workout overview

	Sets	Rest
1. Top half negatives	3	2 mins
2. Human flag hold (band-assisted)	2	2 mins
3. Pseudo planche push-ups	3	2 mins
4. Pull-ups	3	2 mins
5. Dragon flags	2	2 mins

Warmup (5mins)

1. Top half negatives: 1-2 reps for 3 sets each side. 2 min rest between sets.

2. Human flag hold (band-assisted): 15 secs for 3 sets each side. 2 min rest between sets

3. Pseudo planche push-ups: 10 reps for 3 sets with 2mins rest between sets.

4. Pull-ups: 8 reps for 3 sets with 2 min rest between sets

5. Dragon flags: 8 reps for 2 sets with 2 min rest between sets

Cool-down

	Duration	Sets
A. Straddle stretch	45 secs	2
B. Shoulder flexion stretch	45 secs	2
C. Shoulder extension stretch	45 secs	2

A. Straddle stretch

B. Shoulder flexion stretch

C. Shoulder extension stretch

RETURN TO PROGRAM

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