THE BEGINNER HUMAN FLAG PROGRAM Archives - BASEBLOCKS DIGITAL

THE BEGINNER HUMAN FLAG PROGRAM

Simon Ata — Sun, 03 Oct 2021 22:15:56 +0000

Overview

Program Goal	Intro to the Human Flag
Delivery Format	Self-paced workouts
Experience Level	10x push-ups 5x Pull-ups
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. 45 degree flag 2. Flag plank 3. Chin-ups 4. Push-ups	1. 45 degree flag raises 2. Flag plank 3. Pull-ups 4. Pseudo planche raises	1. 45 degree flag 2. Flag plank 3. Chin-ups 4. Push-ups

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 45 degree flag hold and max repetitions of pull-ups.

Test 1: 45 degree flag hold

Test 2: Max pull-ups

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

WORKOUT TWO

Simon Ata — Sun, 03 Oct 2021 22:14:59 +0000

Workout overview

	Sets	Rest
1. 45 degree flag raises	3	2 min
2. Flag plank	2	2 min
3. Pull-ups	3	2 min
4. Pseudo planche raises	3	2 min

Warmup (5mins)

1. 45 defree flag raises: 3 sets each side. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4 reps	5 reps	6 reps	6 reps	7 reps	7 reps

2. Flag Plank: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	15 secs	20 secs	20 secs	22 secs	24 secs

3. Pull-ups: 3 sets with 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8 reps	8 reps	9 reps	9 reps	10 reps	10 reps

4. Pseudo planche raises: 3 sets with 2 min rest between sets

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

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

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

WORKOUT THREE

Simon Ata — Sun, 03 Oct 2021 22:08:16 +0000

Workout overview

	Sets	Rest
1. 45 degree flag	3	2 min
2. Flag plank	2	2 min
3. Chin-ups	3	2 min
4. Push-ups	3	2 min

Warmup (5mins)

1. 45 defree flag: 3 sets each side. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	11 secs	12 secs	13 secs	14 secs	15 secs

2. Flag Plank: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	15 secs	20 secs	20 secs	22 secs	24 secs

3. Chin-ups: 3 sets with 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8 reps	8 reps	9 reps	9 reps	10 reps	10 reps

4. Push-ups: 3 sets for max reps. 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

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

WORKOUT ONE

Simon Ata — Sun, 03 Oct 2021 22:07:02 +0000

Workout overview

	Sets	Rest
1. 45 degree flag	3	2 min
2. Flag plank	2	2 min
3. Chin-ups	3	2 min
4. Push-ups	3	2 min

Warmup (5mins)

1. 45 defree flag: 3 sets each side. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	11 secs	12 secs	13 secs	14 secs	15 secs

2. Flag Plank: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	15 secs	20 secs	20 secs	22 secs	24 secs

3. Chin-ups: 3 sets with 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8 reps	8 reps	9 reps	9 reps	10 reps	10 reps

4. Push-ups: 3 sets for max reps. 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

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.