DAY 6 / SATURDAY - Skills, Legs & Conditioning
Focus: A mixed day to train auxiliary skills (especially the human flag), lower body strength (often neglected in calisthenics), and general conditioning. This day is somewhat lower intensity on the upper body pushing/pulling muscles, serving as a form of active training that still develops useful qualities like endurance, coordination, and leg power.
Warm-Up (15 min): Full-body warm-up since this is a mixed session.
Light jog in place or jump rope 5 minutes to raise body temperature.
Dynamic leg swings (10 each side), hip circles, and ankle hops to prep lower body.
Arm circles and some scapular work (e.g. 10 push-ups + 10 pull-ups easy) to ensure upper body is warm for flag practice.
-
Add a short summary or a list of helpful resources here.