Bridge stretch 2×20s to open shoulders and spine (important counter-movement after a week of forward pushing).
Pancake stretch or seated forward fold to stretch hamstrings and back.
Side bends to stretch obliques (after flag training).
Light quadriceps and calf stretches after the leg work.
Deep breathing exercises to down-regulate (5 minutes of diaphragmatic breathing or meditation). This aids in recovery activation (parasympathetic system).

Notes: The Saturday session is somewhat modular – the goal is to incorporate often-neglected elements (flags, legs, cardio). If you feel excessively fatigued from the week, you can shorten the conditioning or reduce sets. However, including some leg training is strongly recommended weekly for balanced development and to support movements like jumps or flips common in advanced calisthenics freestyle. Keep leg volume moderate to avoid hindering recovery for Monday.

Flexibility & Cool-Down