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 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.

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

3. 45-degree flag: 1 set each side

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

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

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

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

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

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

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.

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.

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 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.

Warmup (5mins)

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

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

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

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

Cool-down

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.