# Lower Body

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

## Warmup

- 1 × 5-10 Squat (Sky Reach)
- 1 × 30s Dead Bug
- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_

## Strength Work

- **Pair 1 · 3 rounds**
  - Squat Progression
  - 8-12 Calf Raise - Dumbbell
- **Pair 2 · 3 rounds**
  - Hinge Progression
  - 8-12 Glute Bridge
- **Core Triplet · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - Extension Progression