Hey all, last week I started a 30 day wall sit challenge with one of my gym partners. There are 3 levels that you can do Beginner, intermediate and advanced. Because I had started one of these challenges in the past I decided to try as intermediate. Day one I started at 30 seconds ( and to make it interesting I did 3 sets). Well it’s very surprising how fast your stamina can change, everyday I have to add 15 seconds. Last week when I was doing 1 min 15 seconds I was struggling and these legs were on fire, but I shocked myself today, where I was supposed to do 2 minutes 30 seconds , but I got up to 2:45… (and still 3 sets). So much of this is a mind challenge against yourself…. I am looking forward to the last day already and the journey from 30seconds to 5 minutes will be complete…. Let’s gooooooooooo!

A lot of people think you cannot train the human flag unless you have the perfect pole, stall bars, or ladder. Not true. You can build almost everything you need for the human flag without any special setup. You just have to understand what the skill actually demands. First, the core and lateral chain. Before your feet ever leave the ground, your abs, hips, and adductors have to resist rotation. Great floor progressions for this are: - Side planks - Copenhagen planks - Side star planks If these are shaky or short, the human flag will always feel impossible. Next is the biggest piece most people miss. The human flag is NOT just a core skill. It is one arm pulling and one arm pushing, at the same time. That means if you can: - Hold a 10 second one arm hang or assisted one arm hold - Hold a 10 second one arm handstand against the wall You are already strong enough. Physically. At that point, the flag is no longer a strength problem. It becomes a coordination and technique problem. Learning how to connect: - Push with the bottom arm - Pull through the top arm - Lock the abs to stop rotation This is why progressing vertical pull, horizontal pull, vertical push, and lateral core work still moves you closer to the human flag. Even without a pole. Every push and pull progression you train is building toward it. 💬 👉 If the human flag is a goal for you, comment “Human Flag” and I’ll share a clear progression guide to get you there.

So starting 13 days ago at 30 seconds I didn’t think I would ever get to 3 minutes but here we are. Max sit today was 3 minutes 24 seconds and my target was 3 minutes. Looking forward to getting to 4 minutes by next Saturday.

Hi Anzac, I'm only new to skool and this group. I can't even do a push up or pull up yet. I've been dealing with previous injuries and am trying to get my mobility back and my strength. Got myself a pull up bar and a set of rings. I've been doing weights, kettlebell, cardio and rope flow. Justin trying to get strong and fit. So I'm ready to start.

Just managed 10 push ups. I know not much and they where on my knees. But I haven't done a push up for over 10 years. Lol