# Leg Day (Calisthenics)

## Workout

- 1 × 60-120s Jump Rope
- 1 × 12-15 Leg Swing (Forward)
- 1 × 12-15 Leg Swing
- 2 × 12-15 Glute Bridge
- 2 × 10-12 Squat (Full-Depth)
- 2 × 15-20 Calf Raise
- 3 × 30-60s Wall Sit
- 4 × 4-8 Pistol Squat
- 4 × 4-6 Nordic Curl (Negative) - Resistance Band
- 4 × 10-15 Split Squat (Bulgarian)
- 1 × 30-45 Couch Stretch
- 1 × 30-45s Seated Hamstring Stretch
- 1 × 60-120 Deep Squat Hold
- 1 × 12-15 Ankle Pails and Rails