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.
Skill – Human Flag Practice:
4–5 sets of Human Flag holds, aiming for 5–8 seconds each. Use a pole or stall bars. Practice both sides, but prioritize your stronger side for longer holds (do extra set on that side).
If you cannot hold a full flag yet, practice straddle human flag or tuck flag positions, or use a spotter/band for assist.
Another effective method is flag negatives: kick up to a flag with assist, then remove assistance and lower slowly from horizontal to hanging.
Rest ample time (2-3 min) between attempts.
(Human flag is an advanced skill requiring lateral chain strength. Brief holds/negatives build specific strength while protecting the shoulder – ensure bottom arm stays locked and engaged to avoid injury.)
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