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.
Strength – Human Flag Accessory:
After isometric practice, do 3 sets per side of Human Flag Raises (if capable): from hanging lateral position, initiate the flag raise and go as high as you can for 3-5 controlled reps.
If full raises are not yet possible, substitute side plank lateral lifts: from a side plank on the floor, lift hips and top leg (mimicking the side chain engagement of a flag) for 8-10 reps each side.
Also include 2×10 each side of Windshield Wipers (hanging leg twist: lift legs and twist side-to-side) to strengthen obliques for the flag.
(These drills reinforce the specific muscle groups for the flag: bottom arm shoulder (deltoid, lat) and top arm lat/teres, plus obliques).
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