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Calisthenics Strength & Skill Base →

Lower Body Mechanics

Get ready to build a strong foundation from the ground up! Today's session focuses on mastering squat and lunge mechanics with slow, controlled reps — you'll feel your glutes and legs working deeply without overdoing it.

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

1

Hip Circle

1 set × 30s

1

Bodyweight Squat

1 set × 10 reps

1

Reverse Lunge

1 set × 8 reps

1

Glute Bridge

1 set × 10 reps

Main Workout

1

Bodyweight Squat

3 sets × 8 reps, 8 reps, 8 reps

1

Lunge

3 sets × 8 reps, 8 reps, 8 reps

1

Sumo Squat - BODY_ONLY

3 sets × 8 reps, 8 reps, 8 reps

1

Glute Bridge

2 sets × 10 reps, 10 reps

1

Calf Raise

2 sets × 12 reps, 12 reps

1

Wall Sit

2 sets × 30s, 30s

Cool Down

1

Quad Stretch

1 set × 30s

1

Standing Single-Leg Hamstring Stretch

1 set × 30s

1

Pigeon Pose

1 set × 30s

1

Butterfly Stretch

1 set × 30s

1

Child's Pose

1 set × 40s

Lower Body Mechanics - Bodyweight Fitness | Bodyweight Fitness