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- Move Requirements -

Human Flag Training Log:

Basic Plank4 minutes easy Side Plank3/3 minutes easy

Elevated Side Plank3/3 minutes easy Handstand Hold30s easy

Handstand Pushups15 perfect form Wide Grip Pull-ups15 perfect form

Front Lever Training Log:

Leg Lifts15 easy L-Sit Hold30s easy

Dragon Flags10 Front Lever For Reps10 easy

Front Lever Variations15s each

Free Handstand Training Log:

Basic Assisted Handstand2 minutes easy Assisted Handstand Pushups15 perfect form

Tucked Frog Stand1 minute easy Frog Stand Handstand Pushups15 perfect form

Muscle Up Training Log:

Basic Pull-ups20 High Pull-ups10 perfect form

Clap Pull-ups15 perfect form Dips30-40 Controlled reps

Dips on Straight Bar25 perfect form

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Slow Muscle Up Training Log:

False Grip Dead hang30s False Grip Pull-ups10 perfect form

Clap Pull-ups15 perfect form Deep Straight Bar Dips15 Controlled reps False Grip Negative Slow Muscle-ups 10 perfect form

Superman Pushup Training Log:

Regular Pushups30 easy Clap Pushups15 perfect form

Superman PU without feet5 perfect form