UNLOCK THE HUMAN FLAG
Master an iconic display of strength
BUILD STRENGTH THROUGH RANGE
Learn flag raises, holds and transitions
ALL LEVELS
Beginner to advanced progressions
COMPLETE UPPER BODY
Strengthen pulling, pushing and coreHUMAN FLAG
(3 PROGRAMS)
These programs are designed to help you build versatile flag strength, focusing on the horizontal human flag hold and raises through range. They’ll help enhance general upper-body power, transferable to skills like the planche, HSPU, and front lever.
Level 1 will help you unlock the upright and inverted human flag holds. Level 2 introduces band-assisted holds to help unlock the horizontal flag. Level 3 will help you build capacity and master human flag raises from upright to inverted.
These programs run for six weeks. Pick from training three days per week with human flag-focused sessions or five days per week with two additional workouts dedicated to lower body exercises.
Level 1: Pull-ups x 6, dips x 6
Level 2: Chin-ups x 10, dips x 12, upright flag hold x10 secs, inverted flag hold x10 secs
Level 3: Human flag hold x5 secs
- Stall bars, vertical pole, or fixed handles (e.g., a fixed ladder)
- Resistance bands
- Weight vest or dip belt
- Pull-up bar
- Dip bars
THE B-BARS
THE BASEBAR
Perform any upper body exercise, but requires a little more floor space (35" x 39"). Setup in about 5 minutes and stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.
Primarily used for back/pulling exercises and doesn't require much floor space (33.5" x 35"). Setup in about 3 minutes and also stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.