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© 2025 Honcharuk Oleksandr

Mastery: Human Flag — Stage 1 (Pull-up Negatives (5 sec))

Stage goal: 10 Pull-up Negatives (5 sec) ➔ Transition to Stage 2
  • Obliques, shoulders and elbows warm-up – 8 min
  • Pull-ups (5 sec) – 8
  • Plank – 45 sec to the side
  • Dumbbell Shoulder Press – 12
  • Bent-Over Barbell Row – 12
  • Hanging Leg Raises – 12 to the side
  • Push-ups – 15

Mastery: Human Flag — Stage 2 (Human Flag Negatives (Easy angle, 5 sec))

Stage goal: 10 Human Flag Negatives (Easy angle, 5 sec) ➔ Transition to Stage 3
  • Special human flag shoulder preparation – 8 min
  • Human Flag Negatives (Slight angle, 5-sec descent) – 5-6
  • Plank – 30 sec to the side
  • Overhead Press (OHP) – 10
  • Lat Pulldown – 10
  • Hanging Leg Raises – 12
  • Face Pull – 15

Mastery: Human Flag — Stage 3 (Tuck Human Flag (5 sec))

Stage goal: 10 Tuck Human Flag (5 sec) ➔ Transition to Stage 4
  • Shoulders and lateral core line warm-up – 8 min
  • Tuck Human Flag (Tucked flag on stall bars) – 5-8 sec
  • Human Flag Lowering (Controlled 3-sec lowering) – 4-5
  • Lateral Dumbbell Raises – 15
  • Seated Cable Row – 10
  • Abdominal Crunches – 45 sec
  • Parallel Bar Dips – 10

Mastery: Human Flag — Stage 4 (Human Flag Lowering (Controlled, 3 sec))

Stage goal: 10 Human Flag Lowering (Controlled, 3 sec) ➔ Transition to Stage 5
  • Deep oblique and deltoid preparation – 8 min
  • One Leg Human Flag (One extended leg) – 5 sec per leg
  • Tuck Human Flag Taps (Torso push-outs) – 6-8
  • Incline Bench Press – 10
  • Hanging Leg Raises – 10
  • Plank – 45 sec
  • Reverse Fly – 15

Mastery: Human Flag — Stage 5 (One Leg Human Flag (5 sec on the leg))

Stage goal: 10 One Leg Human Flag (5 sec on the leg) ➔ Transition to Stage 6
  • Shoulder joint and grip warm-up – 8 min
  • Half Lay Human Flag (Bent knees, straight torso) – 5-7 sec
  • Straddle Human Flag Negative (Legs spread descent) – 3-4
  • Overhead Press (OHP) – 8
  • Bent-Over Barbell Row – 10
  • Mountain Climbers – 60 sec
  • Face Pull – 15

Mastery: Human Flag — Stage 6 (Half Lay Human Flag (3 sec))

Stage goal: 10 Half Lay Human Flag (3 sec) ➔ Transition to Stage 7
  • Special flag hold warm-up – 8 min
  • Full Human Flag Negative (Slow lowering 3-5 sec) – 3-4
  • Straddle Human Flag Hold (Legs spread) – 5-8 sec
  • Lateral Dumbbell Raises – 12
  • Seated Cable Row – 10
  • Hanging Leg Raises – 10
  • Push-ups – 20

Mastery: Human Flag — Stage 7 (Full Human Flag (Negative, 3 sec))

Ultimate Goal: Full Element Mastery (Human Flag)
  • Full strength warm-up and fixation – 8 min
  • Full Human Flag Hold (Strict human flag) – 3-6 sec
  • Pull-ups – 3 approaches
  • Overhead Press (OHP) – 8
  • Bent-Over Barbell Row – 8
  • Abdominal Crunches – 60 sec
  • Parallel Bar Dips – 12

Progression Map: Human Flag

  • Stage 1 ➔ 2 Transition standard
    10 Pull-up Negatives (5 sec) ➔ 1 Human Flag Negatives (Easy angle, 5 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Human Flag Negatives (Easy angle, 5 sec) ➔ 1 Tuck Human Flag (5 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Tuck Human Flag (5 sec) ➔ 1 Human Flag Lowering (Controlled, 3 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Human Flag Lowering (Controlled, 3 sec) ➔ 1 One Leg Human Flag (5 sec on the leg)
  • Stage 5 ➔ 6 Transition standard
    10 One Leg Human Flag (5 sec on the leg) ➔ 1 Half Lay Human Flag (3 sec)
  • Stage 6 ➔ 7 Transition standard
    10 Half Lay Human Flag (3 sec) ➔ 1 Full Human Flag (Negative, 3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Full Human Flag (Negative, 3 sec) ➔ 1 Full Human Flag (Strict, 3 sec)
  • 🏆 Final Full Element Mastery: Human Flag
© 2025 Honcharuk Oleksandr
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