Guide to Human Flag - Advanced

Plan Information

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This 8-week workout plan is designed for athletes who have already built a strong foundation with the Beginner and Intermediate Human Flag programs. With 3 workouts per week, this plan focuses on strength, endurance, and control, helping you refine your technique and hold the Human Flag with greater stability.
You'll train with advanced progressions like Human Flag Negatives, Tucked Human Flag Holds, Straddle Negatives, and Dragon Flag variations—all targeting core, obliques, shoulders, and grip strength. Expect challenging sessions that push your limits and prepare you for even more advanced Human Flag progressions.
Stay consistent, train smart, and get ready to take your Human Flag to the next level!