Program GoalIncrease Human Flag duration
Delivery FormatSelf-paced workouts
Experience LevelHuman Flag hold for a few seconds
Program DurationSix weeks
Training FrequencyThree per week
EquipmentStall 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 DayLeg 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).

SundayWorkout One (60 min): Flag Workout
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): Flag Workout
WednesdaySupp Workout Two: Leg Day
ThursdayWorkout Three (60 min): Flag Workout

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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