HUMAN
FLAG
EUV5Q
HUMAN FLAG
ABOUT
The Human flag is without a doubt one of the most
impressive bodyweight exercises. It may look easy to
do but it requires an enormous amount of strength to be
able to pull it off flawlessly. Human flag is a full body
exercise that effects the shoulders, arms and the core
the most.
If you have enough strength and you execute it properly,
the human flag can look quite impressive as it gives off
an illusion of defying gravity. As it is quite difficult to
master and it takes a lot of practice, Madbarz has
created a tutorial that guides you through different
phases of the Human flag. Once you complete this
tutorial you will be more than ready to do the perfect
Human flag!
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
HUMAN FLAG PHASES
This tutorial has 5 phases, each phase lasts for 1 month
and it consists of exercises that will make you progress
to the full human flag.
5 PHASES
SEPARATION FROM
THE GROUND
SWING TO FLAG
LOWERING DOWN
ADVANCE FLAG
FULL FLAG
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
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TABELS AND INFO
BEFORE YOU START
Do each exercise in the recommended number of
series first! To be exact: do the reps in one exercise,
take a 20 second break, then repeat the same exercise
until all series are finished. Take a 2 minute break to then
move on to the next exercise.
Instructions of all exercises can be found at the end of
the this progression tutorial.
PHASE 1
SEPARATION FROM THE
GROUND
Break between same exercises (series)*
Break between different exercises
Exercise
Week 1
Week 2
20 sec
2 minutes
Week 3
Week 4
Series
Reps
Series
Reps
Series
Reps
Series
Reps
Tuck hold
12 sec
12 sec
24 sec
60 sec
Shoulder rotation
12
12
Side plank *each side
15 sec
15 sec
30 sec
30 sec
Swing plank
20 sec
20 sec
40 sec
60 sec
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
PHASE 2
SWING TO FLAG
Break between same exercises (series)*
Break between different exercises
Exercise
Week 1
Week 2
20 sec
2 minutes
Week 3
Week 4
Series
Reps
Series
Reps
Series
Reps
Series
Reps
Swing to flag
10
Jump to flag
10
15
Shoulder rotation
12
12
12
12
Tuck hold
60 sec
60 sec
60 sec
60 sec
PHASE 3
LOWERING DOWN
Break between same exercises (series)*
Break between different exercises
Exercise
Week 1
Week 2
20 sec
2 minutes
Week 3
Week 4
Series
Reps
Series
Reps
Series
Reps
Series
Reps
Butterfly
max
hold
max
hold
max
hold
max
hold
Lowering into the flag
10
Swing to flag
10
10
10
10
Jump to flag
15
15
15
15
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
PHASE 4
ADVANCE FLAG
Break between same exercises (series)*
Break between different exercises
Exercise
Week 1
Week 2
20 sec
2 minutes
Week 3
Week 4
Series
Reps
Series
Reps
Series
Reps
Series
Reps
Advance flag
max
hold
max
hold
max
hold
max
hold
Knee raises
10
15
20
25
Oblique knee raises
(each side)
12
18
25
Leg raises to the bar
max
out
max
out
max
out
max
out
Leg raises to the bar
and hold
max
hold
max
hold
max
hold
max
hold
Butterfly
max
hold
max
hold
max
hold
max
hold
Lowering into the flag
10
10
10
10
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
PHASE 5
FULL FLAG
Break between same exercises (series)*
Break between different exercises
Exercise
Week 1
Week 2
20 sec
2 minutes
Week 3
Week 4
Series
Reps
Series
Reps
Series
Reps
Series
Reps
Advance flag
max
hold
max
hold
max
hold
max
hold
Leg raises to the bar
max
out
max
out
max
out
max
out
Lowering into the flag
10
10
10
10
Windshield wipers
(each side)
10
Jump to flag and max
hold
max
sec
max
sec
max
sec
max
sec
TIPS AND RISKS
Be sure to warm up and stretch the shoulder muscles
and your core to prevent injuries like hamstring straining
or shoulder dislocation.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
EXERCISE
INSTRUCTIONS
TUCK HOLD
Position your hands on the bars, the distance between
your two arms is up to you to choose but your arms
should form around a 90 angle.
Lock your elbows to keep your arms in a straight line.
Bend your upper body in the hips and lean towards the
bars. Your head and feet should be facing the bars in
front of you. This is your starting position.
Once you have a firm grip of the bars, contract your
arms and core and slowly separate your feet from the
ground while transferring your weight to your upper
body. Lower down into the starting position slowly and
repeat for the recommended number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
SHOULDER ROTATION
Position your hands on the bars, the distance between
your two arms is up to you to choose but your arms
should form around a 90 angle.
Lock your elbows to keep your arms in a straight line.
Bend your upper body in the hips and lean towards the
bars. Your head and feet should be facing the bars in
front of you. This is your starting position.
Start rotating your torso and opening it up to the side.
Repeat for the recommended number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
SIDE PLANK (EACH SIDE)
Lie down on your right side resting on your forearm
with your legs straight.
Place your elbow right underneath your shoulder and
your feet on top of each other.
Contract your core and lift your hips up to the point
where your body forms one straight line from your
shoulders to your feet. Keep your head and neck in
alignment and your upper hand resting on your body.
Hold the position for the recommended time, then release and do the same on the left side.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
10
SWING PLANK
Start off in an elbow plank position - keep your elbows
directly under your shoulders.
Keep your head, neck and spine in a neutral position
with your eyes on the floor in front of you.
Keep your legs tight and squeeze your glutes to stabilize your body, dont let your hips sag. Your body
should form one straight line from your head to your
toes.
Start swinging your hips from left to right. Try to barely
touch the ground with your hips when swinging from
one side to the other. Do this for the recommended
time.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
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SWING TO FLAG
Position yourself in the starting human flag position
(see Tuck hold exercise) with your shoulders rotated
so your torso is opened up to the side.
Once you have a firm grip of the bars, contract your
arms and core, rotate your torso and open it up to the
side while you swing your legs up towards the flag position.
Repeat this swinging exercise for the recommended
number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
12
JUMP TO FLAG
Position yourself in the starting human flag position
(see Tuck hold exercise).
Once you have a firm grip of the bars, contract your
arms and core, rotate your torso and open it up to the
side while you throw/swig your upper leg up towards
the flag position with the lower leg following.
Repeat this swinging exercise for the recommended
number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
13
BUTTERFLY
Position yourself in the starting human flag position
(see Tuck hold exercise) with your shoulders rotated
so your torso is opened up to the side.
With your arms and core contracted swing your legs
up towards the bars and climb up so your feet are up
over your head. This is your starting position.
Keep a distance between your legs and slowly start
to separate them from the bars until your legs reach
the position where they are facing up to the sky in one
straight line. Hold this position as long as you can.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
14
LOWERING INTO THE FLAG
Position yourself in the starting human flag position
(see Tuck hold exercise) with your shoulders rotated
so your torso is opened up to the side.
With your arms and core contracted swing your legs
up towards the bars and climb up so your feet are up
over your head.
Keep a distance between your legs and slowly start to
separate them from the bars.
Lower your legs through the flag position down to-
wards the ground. Repeat for the recommended number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
15
ADVANCE FLAG
Position yourself in the starting human flag position
(see Tuck hold exercise) with your shoulders rotated
so your torso is opened up to the side.
Once you have a firm grip of the bars, contract your
arms and core, rotate your torso and open it up to the
side.
Throw your legs up into the flag position with your
knees bent. Hold this position as long as you can.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
16
KNEE RAISES
Grip the pull up bar with your hands a little wider than
the shoulder-width apart.
While youre hanging from the bar strike your chest out
this is your starting position.
Keep your legs together and start to bend your knees
while pulling them up towards your chest.
Repeat the recommended number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
17
OBLIQUE KNEE RAISES
(EACH SIDE)
Grip the pull up bar with your hands a little wider than
the shoulder-width apart.
While youre hanging from the bar strike your chest out
this is your starting position.
Keep your legs together and start to bend your knees
while pulling them up to the left side until you raise
your hips up.
Quickly flip your legs to the right site with your hips rotating. Do this move in a quick but controlled manner.
Repeat the recommended number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
18
LEG RAISES TO THE BAR
Grip the pull up bar with your hands a little wider than
the shoulder-width apart.
While youre hanging from the bar strike your chest out
this is your starting position.
Keep your legs straight and closed together. Start lift-
ing your legs up until they reach the bar. It is important
not to bend knees at any point.
Repeat the recommended number of repetitions.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
19
LEG RAISES TO THE BAR AND
HOLD
Grip the pull up bar with your hands a little wider than
the shoulder-width apart.
While youre hanging from the bar strike your chest out
this is your starting position.
Keep your legs straight and closed together. Start lift-
ing your legs up until they reach the bar. It is important
not to bend knees at any point. Hold this position as
long as you can.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
20
WINDSHIELD WIPERS
Grip the pull up bar with your hands a little wider than
the shoulder-width apart.
While youre hanging from the bar strike your chest out
this is your starting position.
Keep your legs straight and closed together. Lift your
legs up until they reach the bar. It is important not to
bend knees at any point.
Start shifting your legs from right to left by rotating
your hips. Your legs are in a good position once they
are parallel to the ground.
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
21
JUMP TO THE FLAG AND MAX
HOLD
Position yourself in the starting human flag position
(see Tuck hold exercise).
Once you have a firm grip of the bars, contract your
arms and core, rotate your torso and open it up to the
side while you throw/swig your upper leg up towards
the flag position with the lower leg following.
Throw your legs into the position where your whole
body is perfectly aligned in one straight line. Hold this
position as long as you can.
CREATED BY
MISLAV BRIGLJEVIC
Jos Manuel (jmhl_chaves@hotmail.com), Activation code: EUV5Q
Distribution of this material can lead to lawsuits and financial penalties.
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Disclaimer
All information in this document is supplied without liability. You should consult a
physician before beginning a new fitness or nutritional program. Our recommended
workout plans and exercises, even if they are tailored to individual users, should not
be misconstrued as medical advice, diagnoses or treatment. If you have any
concerns or questions about your health, you should always consult with a healthcare
professional before starting the program or individual exercise.
The use of any information or programs provided in these materials is solely at your
own risk. We cannot guarantee that any results in the form of physical or health
transformation, weight loss or fitness results or improvements shall arise from using
Madbarz Premium Pack or the associated products, whether provided by Madbarz or
third parties associated to Madbarz.
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