# Calistenia

Inferiores

## Aquecimento

Hip Circle (Prone)

### Workout

- 1 × 2-10 Hip Circle (Prone)
- 1 × 2-12 Squat (Front) - Kettlebell
- 1 × 2-15 Glute Bridge


## Treino A

Split Squat (Bulgarian) · Squat · Hip Thrust · Step-Up · Sissy Squat · Hip Lift

### Workout

- 1 × 3-12 Split Squat (Bulgarian)
- 1 × 3-12 Squat - Resistance Band
- 1 × 4-10 Hip Thrust - Smith Machine
- 1 × 3-10 Step-Up - Barbell
- 1 × 2-8 Sissy Squat
- 1 × 3-15 Hip Lift - Resistance Band
- 1 × 3-15 Calf Raise


## Treino B

Pull-Up · Row · Push-Up · Squat (Jerk Dip) · Hip Thrust · Glute Bridge (Single-Leg) · Hanging Knee Raise

### Workout

- 1 × 3-6 Pull-Up
- 1 × 3-10 Row - Other
- 1 × 3-8 Push-Up
- 1 × 2-8 Squat (Jerk Dip) - Barbell
- 1 × 3-15 Hip Thrust - Smith Machine
- 1 × 3-10 Glute Bridge (Single-Leg)
- 1 × 3-10 Hanging Knee Raise


## Treino C