Nedko’s Flag Program
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General Tips & Tricks
• This program is suitable for absolute beginners but to avoid injury,
you need to be in general shape.
• Lower to average body fat is recommended before trying to learn
this skill!
• Prerequisites are 20 push-ups in a single set, 10 dips in a single
set, 10 pull-ups in a single set, 30 seconds plank, and a handstand
on a wall. If you cannot do any of these requirements, I suggest
you first start with my Beginner Bodyweight Workout Program,
which is available here: [Link]
• For best results, you should train the Flag every workout but
depending on your recovery, you may reduce the frequency. Train
at your own pace!
• Each workout you should be feeling fresh and full of power. Do
not force things as this may lead to injury. If you are tired, skip the
workout, and come back tomorrow! The exercises in this program
are intense so make sure you are trying to train at 100% capacity!
• This program is pure Flag oriented. It is recommended to learn
only one skill at a time, but if you want to combine the Flag with
another exercise (for example the Hefesto), choose the 3 most
difficult exercises from this program and the 3 most difficult from
the other and combine them in a single training protocol.
• Before each session make sure you do a general warmup for 10
to 15 minutes. Light jogging or rope jumping is perfect. Do circles
with your neck, shoulders, elbows, wrists and hips. Do some
dynamic stretches to make the blood flow into your body.
• After each session spend at least 20 minutes stretching your pecs,
lats, biceps and wrists! This is important and you should not skip
it, if you want to be healthy in the long run!
• If you want to try the Flag outside of your training, try to not do it
more than 2-3 times per day as it is intense and heavy. It may
hinder your progress.
• You should get workout bands. For each exercise with a rubber
band, you should adjust it to match your current strength level.
Workout Levels
• Choose a level you will be comfortable to do for one workout so
that it will feel heavy, but doable. Do not skip levels or rush the
process!
• Each level has targets you should reach before you move on to
the next one!
• Each workout you should attempt these target sets and reps.
• Don’t worry, if you cannot do all the sets or all the reps. You will
build your strength over time, just do as many as you are able to
do. You will improve after one-two weeks!
• Be consistent and results will follow!
• After you reach the last level, you may want to move to more
advanced exercises, like the Planche or Front Lever for example. I
have programs for those, so make sure you check them out here:
[Link]
• IMPORTANT: after you reach you targets and they become easy,
do them for 2 more weeks to strengthen your connective tissue.
After that you should move to the more advanced exercises. Do
not rush the process, because it may lead to an injury!
• If you want to add more variety to your training, you may include
elastic bands!
Flag Level 1 - Noob
In the first level, you need to improve your overall strength in the
muscles needed for the Flag execution.
You should focus on getting the strange position in which one of your
hands is pushing and the other one is pulling.
Targets:
- 5 Sets x Flag On Pull Up Bar – Aim For 20 Sec. On Each Hand
- 3-5 Sets x Side Elbow Plank Hold – Aim For 30 Sec. On Each
Hand
- 3-5 Sets x Scapula Pull Ups – 10 Reps
- 3-5 Sets x Archer Pull-Ups – 8 Reps On Each Hand
- 3-5 Sets x Side Elbow Plank With Elevated Feet – Aim For 30
Sec. On Each Hand
Flag Level 2 – Rookie
After you have your initial strength ready, you should now start
experimenting with the real Flag movement, but you should not rush
the process.
In this level, you are going to add a tuck Flag hold and a negative
movement to the program.
Targets:
- 5 Sets x Tuck Flag Hold – Aim For 10 Sec. On Each Hand
- 3-5 Sets x Side Plank Hold On Wrist – Aim For 30 Sec. On Each
Hand
- 3-5 Sets x Tuck Flag Vertical To Negative – 5 Reps On Each Hand
- 5 Sets x Flag On Pull Up Bar – Aim For 20 Sec. On Each Hand
- 3-5 Sets x Archer Pull-Ups – 8 Reps On Each Hand
- 3-5 Sets x Side Elbow Plank Raise With Elevated Feet – 10 Reps
Flag Level 3 – Road to Mastery
The third level will include the straddle Flag movement.
Targets:
- 5 Sets x Straddle Flag Hold – Aim For 5 Sec. On Each Hand
- 3-5 Sets x Side Plank Hold On Wrist – Aim For 30 Sec. On Each
Hand
- 3-5 Sets x Straddle Flag Vertical To Negative – 5 Reps On Each
Hand
- 5 Sets x Tuck Flag Hold – Aim For 10 Sec. On Each Hand
- 3-5 Sets x Archer Pull-Ups – 8 Reps On Each Hand
- 3-5 Sets x Side Elbow Plank Raise With Elevated Feet – 10 Reps
Flag Level 4 – Mastery
The fourth and final level will start using the full Flag movement.
Every week you should try it at the beginning of the workout. If you can
do it, congratulations, you are a champion. Otherwise – do the current
straddle level, until you master the movement!
Targets:
- 5 Sets x Full (or Straddle) Flag Hold – Aim For 5 Sec. On Each
Hand
- 3-5 Sets x Side Plank Hold On Wrist – Aim For 30 Sec. On Each
Hand
- 3-5 Sets x Full Flag Vertical To Negative – 5 Reps On Each Hand
- 5 Sets x Straddle Flag Hold – Aim For 5 Sec. On Each Hand
- 3-5 Sets x Archer Pull-Ups – 8 Reps On Each Hand
- 3-5 Sets x Side Elbow Plank Raise With Elevated Feet – 10 Reps
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