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.

Supplementary workouts (optional)

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).

Testing day

The test should reflect the goal of the training program. We’ll be testing your max duration upright flag and inverted flag holds.

Test 1: Upright flag hold

Test 2: Inverted flag hold

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

Warmup (5mins)

1. Band-assisted flags: 3 sets each side. 2 min rest between sets.

2. Inverted Flag Hold: 2 sets each side. 2 min rest between sets

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

4. Reverse hypers: 8 reps for 3 sets with 2 min rest between sets

Cool-down

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

Warmup (5mins)

1. Upright flag lifts: 3 sets each side. 2 min rest between sets.

2. Inverted Flag Hold: 2 sets each side. 2 min rest between sets

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

4. Dragon flags: 3 sets with 2 min rest between sets

Cool-down

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

Warmup (5mins)

1. Band-assisted flag: 3 sets each side. 2 min rest between sets.

2. Upright Flag Hold: 3 sets each side. 2 min rest between sets

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

4. Pseudo planche push-ups: 3 sets with 2 min rest between sets

Cool-down

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.