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Whiteboard with the workout Flag Day

Flag Day

22 minSetsMuscle

Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

Equipment

  • Clubbells

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Clubbell Arm Cast

    Clubbells

    Single-arm cast: let the club drop behind your head and bring it back to the front with control – shoulder mobility and grip.

    • Core
    • Rotation
    More on this exercise – Clubbell Arm Cast

  2. 2. Clubbell Flag Press

    Clubbells

    Hold the club out to the side like a flag and press it up – works the shoulder and the side of the trunk.

    • Upper body
    More on this exercise – Clubbell Flag Press

  3. 3. Clubbell Order Pull

    Clubbells

    Pull the club powerfully into the order position, upright in front of the shoulder – a pull for back, shoulder and grip.

    • Upper body
    More on this exercise – Clubbell Order Pull

  4. 4. Clubbell Halo

    Clubbells

    Circle the weight closely around your head, trunk braced, eyes forward – mobilises the shoulders.

    • Core
    • Rotation
    More on this exercise – Clubbell Halo

  5. 5. Clubbell Front Squat

    Clubbells

    Squat with the weight held in front in the rack position – keeps the torso upright and challenges the trunk.

    • Lower body
    More on this exercise – Clubbell Front Squat

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.