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.
Leg Strength:
4 sets of Pistol Squats (single-leg squats) × 5–8 reps each leg. If pistols are easy, hold a weight or do a tempo (3s down). If they’re too hard, do assisted pistols to a box or do 8-10 reps of Bulgarian split squats each leg.
Superset with 4 sets of Natural Leg Curls (Nordic hamstring curl negatives) × 5 reps to ensure hamstring strength (or do hamstring sliders 2×10 if Nordics are too hard).
These exercises maintain lower-body strength and explosiveness, which benefits overall athleticism and prevents muscle imbalances.
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