Human Flag 6 (Dante Rivera)

Science Behind the Plan:

"The human flag requires exceptional lateral core strength and shoulder stability," explains Dante. This advanced plan develops the unique combination of strength needed for human flag progressions. The program implements strategic exercises targeting oblique strength, shoulder stability, and grip strength—all essential components for the human flag.

6-Week Program:

Week 1-2: Flag Foundation

  • Day 1: zaap! (obliques, abs, abs, traps, overall) - Core/grip focus

  • 8 reps × 3 sets per exercise with specific flag preparation drills

  • Day 2: hhmfk (shoulders, shoulders, arms, forearms, back) - Support strength

  • 8 reps × 3 sets per exercise with emphasis on straight-arm conditioning

  • Day 3: eigqn (chest, biceps, legs, quads, hamstrings) - Complementary strength

  • 12 reps × 3 sets per exercise

  • Total volume per week: =528 reps

Week 3-4: Flag Development

  • Day 1: zaap! (obliques, abs, abs, traps, overall) - Core/grip focus

  • 6 reps × 4 sets per exercise with intermediate flag progressions

  • Day 2: hhmfk (shoulders, shoulders, arms, forearms, back) - Support strength

  • 6 reps × 4 sets per exercise with increased lateral loading

  • Day 3: eigqn (chest, biceps, legs, quads, hamstrings) - Complementary strength

  • 10 reps × 3 sets per exercise

  • Total volume per week: =558 reps

Week 5-6: Flag Mastery

  • Day 1: zaap!! (obliques, abs, abs, traps, overall, overall) - Core/grip focus

  • 5 reps × 5 sets per exercise with advanced flag progressions

  • Day 2: hhmfk! (shoulders, shoulders, arms, forearms, back, overall) - Support strength

  • 5 reps × 5 sets per exercise with advanced lateral conditioning

  • Day 3: eigqn (chest, biceps, legs, quads, hamstrings) - Complementary strength

  • 8 reps × 4 sets per exercise

  • Total volume per week: =595 reps