Name: Playbook - Pierre Dalati - Wednesday: Legs
Uploaded: 2023-02-23T03:33:39.686Z
Duration: 50 min
Description: Wednesday: Legs

It was a great first day of training! I understood all of the exercises and I was able to keep up which was dope!

Ricky

Super intense leg workout thank you for making this keep it up😆🔥🦵

Goku

Focus: Legs
- Bodyweight/Explosive style 
- Classic sets and reps for growth

Requirement:
- Calisthenics park or equipment 
- Your body!

Focus: Warming Up The Legs
- Explosive
- Starting from a still position squat down and jump as far as you can

Standing Long Jumps

Focus: Full Legs 
- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Easier progression:
- Assisted pistol squats (holding onto something) 
- Negative pistol squats

Pistol squat

Focus: Calves 
- Elevated surface for increased range of motion
- Raise your heels
- Engage your calves  
- Lower with a slow controlled motion

Easier progression:
- Wall assisted calf raises 
- Calf raises on the ground

Calf raises (toes forward)

Focus: Full upper legs 
- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Easier Progression: 
- Stepping lunges (no jumping)

Jumping lunges

Focus: Full Upper Leg 
- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

(Each set is for both sides)

Bulgarian split squat

Wednesday: Legs

Adam

It was great my chest and biceps feel amazing right now Thanks bro!

Armani

Got bored with my gym workouts decided to switch it up to calisthenics. Workout was 🔥

clarence

Monday: Chest & Triceps

If you could a few no progressional tutorials to reach a full and proper front leaver it would be great

Wednesday: Legs

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