Human flag Archives - BASEBLOCKS DIGITAL

THE BEGINNER HUMAN FLAG PROGRAM

Simon Ata — Sun, 09 Jan 2022 09:22:12 +0000

The post THE BEGINNER HUMAN FLAG PROGRAM appeared first on BASEBLOCKS DIGITAL.

THE ADVANCED HUMAN FLAG PROGRAM

Simon Ata — Mon, 04 Oct 2021 00:28:09 +0000

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

The post THE ADVANCED HUMAN FLAG PROGRAM appeared first on BASEBLOCKS DIGITAL.

THE INTERMEDIATE HUMAN FLAG PROGRAM

Simon Ata — Sun, 03 Oct 2021 23:15:14 +0000

Overview

Program Goal	Human Flag hold
Delivery Format	Self-paced workouts
Experience Level	8 x Pull-ups 12 x Dips
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. Band-assisted flag 2. Upright flag hold 3. Pull-ups 4. Pseudo planche push-ups	1. Upright flag lifts 2. Inverted flag hold 3. Pull-ups 4. Dragon flags	1. Band-assisted flag 2. Inverted flag hold 3. Pseudo planche push-ups 4. Reverse hypers

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 upright flag and inverted flag holds.

Test 1: Upright flag hold

Test 2: Inverted flag hold

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