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Chalistenics Program →

Workout 3 (Legs/Mobility)

Thursday Focus: Legs/Lower Back/Mobility Strength - Pistol Squats 35 cm - Front Squats 80 kgs - Romanian Dead Lift 100 kgs - Nordic Curls Mobility/Activation - Pike Stretch Routine - Handstand Tucked Leg Raises 10 - Bridge routine 30s - Calf Stretch Routine 30s

J

Created by

jockotomen

Workout Breakdown

Warm up

1

Warm Up Routine

1 set × 1 reps

A

1

Pistol Squats 35cm

1 set × 3-6 reps

2

Pike Stretch Mini Routine

1 set × 1 reps

3

Pistol Squats 35cm

1 set × 3-6 reps

4

Pike Stretch Mini Routine

1 set × 1 reps

5

Pistol Squats 35cm

1 set × 3-6 reps

6

Pike Stretch Mini Routine

1 set × 1 reps

B

1

Front Squats 80 Kgs

1 set × 3-6 reps

2

Pike Press Against Wall

1 set × 5-8 reps

3

Front Squats 80 Kgs

1 set × 3-6 reps

4

Pike Press Against Wall

1 set × 5-8 reps

5

Front Squats 80 Kgs

1 set × 3-6 reps

6

Pike Press Against Wall

1 set × 5-8 reps

C

1

Romanian Deadlift 120 Kgs

1 set × 4-6 reps

2

Bridge Hold

1 set × 30s

3

Romanian Deadlift 120 Kgs

1 set × 4-6 reps

4

Bridge Hold

1 set × 30s

5

Romanian Deadlift 120 Kgs

1 set × 4-6 reps

6

Bridge Hold

1 set × 30s

D

1

Nordic Hamstring Curl

1 set × 3-6 reps

2

Calf Stretch Routine

1 set × 30s

3

Nordic Hamstring Curl

1 set × 3-6 reps

4

Calf Stretch Routine

1 set × 30s

5

Nordic Hamstring Curl

1 set × 3-6 reps

6

Calf Stretch Routine

1 set × 30s