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With this Smart Progress you will be able to work to master the flag or human flag, specifically until you are able to do 10” on each side.
You must be able to do at least 7 pull-ups and 15 push-ups to start this Smart Progress.
You will need a trellis or similar where to make the flag and its progressions and a pull-up bar.
Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning.
The goal of this Smart is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 2'30” when it gets more complicated.
We recommend learning the progressions and the flag from both sides, although this approach is more difficult and slow. If you prefer to advance faster you can do the progressions and the flag itself only on the good side.