Program GoalIntro to the Human Flag
Delivery FormatSelf-paced workouts
Experience Level10x push-ups
5x Pull-ups
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. 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 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 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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