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
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