# Calisthenics Leg Day (Basics)

Build serious lower body strength from the ground up — you'll work toward pistol squats and hammer your hamstrings with progressive bodyweight moves that leave your legs knowing they worked.

## Warm-Up

- 2 × 30s Leg Swing
- 2 × 30s Hip Circle
- 2 × 15 Bodyweight Squat
- 2 × 15 Glute Bridge
- 1 × 40s World's Greatest Stretch

## Pistol Squat Progression

- 3 × 6 Pistol Squat
- 3 × 4 Pistol Squat
- 3 × 10 Split Squat (Bulgarian)

## Hamstring & Posterior Chain

- 4 × 5 Nordic Hamstring Curl
- 3 × 10 Deadlift (Single-Leg Romanian)
- 3 × 8 Glute Ham Raise (Natural)

## Accessory & Burnout

- **Superset · 3 rounds**
  - 10 Jump Squat
  - 40s Wall Sit
- 3 × 20 Calf Raise

## Cool Down

- 1 × 40s Quad Stretch
- 1 × 45s Seated Hamstring Stretch
- 1 × 45s Pigeon Pose
- 1 × 40s Child's Pose