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Pull-Up Bar Strength Foundation →

Legs & Core Strength

Build a solid lower body and core foundation with controlled squats and hanging leg raises — you'll feel strong, stable, and ready to tackle the rest of the week!

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

1

Hip Circle

1 set × 30s

1

Bodyweight Squat

2 sets × 8 reps, 8 reps

1

Glute Bridge

1 set × 10 reps

Main Workout

1

Bodyweight Squat

3 sets × 8 reps, 8 reps, 8 reps

1

Leg Raise (Hanging, Straight)

3 sets × 8 reps, 8 reps, 8 reps

1

Reverse Lunge

2 sets × 10 reps, 10 reps

1

Hanging Knee Raise

2 sets × 10 reps, 10 reps

1

Wall Sit

2 sets × 30s, 30s

Cool Down

1

Quad Stretch

1 set × 30s

1

Seated Hamstring Stretch

1 set × 30s

1

Pigeon Pose

1 set × 30s

1

Child's Pose

1 set × 40s