Bodyweight Fitness Logo
Bodyweight Fitness
No image
Calisthenics Strength & Skill Mastery →

Lower Body Strength

Get ready to feel powerful from the ground up! This session combines explosive jumps with serious lower body strength work to build athletic legs that are both fast and strong.

?

Created by

Unknown

Workout Breakdown

Warm-Up

1

Leg Swing

2 sets × 30s, 30s

1

Hip Circle

2 sets × 30s, 30s

1

Squat

2 sets × 10 reps, 10 reps

1

Glute Bridge

2 sets × 12 reps, 12 reps

Power Block

1

Jump (Box)

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

1

Standing Broad Jump

3 sets × 5 reps, 5 reps, 5 reps

1

Jump Squat

3 sets × 6 reps, 6 reps, 6 reps

Main Workout

1

Split Squat (Bulgarian)

4 sets × 7 reps, 7 reps, 7 reps, 7 reps

1

Nordic Hamstring Curl

3 sets × 6 reps, 6 reps, 6 reps

3 circuits
1

Lateral Lunge Hold

1 set × 10 reps

2

Glute Bridge (Single-Leg)

1 set × 10 reps

1

Sissy Squat

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Quad Stretch

1 set × 40s

1

Seated Hamstring Stretch

1 set × 40s

1

Pigeon Pose

1 set × 45s

1

Child's Pose

1 set × 40s