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
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