Calisthenics Lower Body Course for Beginners
This course gives you the foundations to build the necessary lower body strength to unlock more advanced skills later like the Pistol squats, the skater squats, the cossack squats etc...
It is also great if you don't have access to any weights or gym equipments and you want to build lower body muscles and get stronger at home.
What you will learn
There will be a section for each muscle group. Each of them will have different levels so that you can learn best.
You will learn how to progress each movement. You will learn how to use progressive overload just using your own bodyweight by performing the movement unilaterally for example.
Course curriculum
Glutes
- Glute Bridges
- Single Leg Glute Bridges
- Hamstring Walks
- Hip Thrusts
- Single Leg Hip Thrusts
Hip Hinge
- Staggered Stance Hip Hinge
- Assisted Single Leg Deadlift
- Single Leg Deadlift
- Rear Foot Elevated Hip Hinge
Squats and Pistol Squats Progressions
- Box Squats
- Squats
- Heel Elevated Squats
- Floor Assisted Pistol Squats
- Eccentric Pistol Squats
Skater Squats Progressions
- Static Lunges
- Backward Lunges
- Bulgarian Split Squats
- Step Ups
- Assisted Skater Squats
- Eccentric Skater Squats
Inner Thighs and Mobility
- Horse Stance
- Cossack Squats
- Middle Splits
- Front Splits
- Sumo Deadlift
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1Introduction
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2Glutes
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3Hip Hinge
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4Pistol Squats Progression
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5Skater Squats Progression
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6Inner Thighs and Mobility