# Human Flag Workout

Used to develop strength for the human flag.

## Warm-up

- 1 × 10 Squat (Sky Reach)
- 1 × 10 Hang (Arch)
- 3 × 8 Ring Face Pulls
- 2 × 10 Bodyweight Squat
- 1 × 50s Rings Support Hold (Turned Out)
- 1 × 10 Bodyweight Squat

## Human Flag Prep

- 1 × 5s One Arm Active Hang
- 1 × 30s Active Side Plank >90 Degrees
- 1 × 5s One Arm Active Hang
- 1 × 30s Active Side Plank >90 Degrees

## Hanging

- 1 × 5s One Arm Active Hang
- 1 × 30s Active Side Plank >90 Degrees

## Human Flag Workout

- 1 × 10s Feet Off Ground
- 1 × 5s Angle Flag
- 1 × 5 Dragon Flag
- 1 × 10s Feet Off Ground
- 1 × 5s Angle Flag
- 1 × 5 Dragon Flag
- 1 × 10s Feet Off Ground
- 1 × 5s Angle Flag
- 1 × 5 Dragon Flag

## Huma Flag

- 1 × 5s Human Flag