Legs/Lower-Body-Blaster

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1
Intro

Welcome to the Leg/Lower-body Tutorial. :) This tutorial is going to covering Leg strength & Flexibility exclusively. We are going to work on plyometrics, strength and flexibility using ONLY you bodyweight. ;)

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How to: Warm up
BEGINNER
Set pause: 0
superset
Head Circles (each way)
Shoulder Circles (each way)
Arm Circles (each way)
Hip Circles (each way)
Knee Circles (each way)
Knee CIrcles feet apart (each way)
Squat Hip Rotations
Toe Stretch
Buddha Prayers
Squat Bows
Basic Bodyweight Squats
Horse Stance Squats
Two Pike, Two Squats
Straight leg Calf Raises
Outward leg Calf Raises
Inward leg Calf Raises
10-30 of all exercises repetitions
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Warm up! It's is so underrated yet so Important if you really want to progress. It's not just for preventing injury but to maximize your training potential & outcome :) Go through it before any leg training. Pay attention! ;)

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How to: Stretching
BEGINNER
Set pause: 0
normal set
AFTE EACH LEG TRAINING:
10 Reps Each repetitions
1
Set pause: 0
superset
Standing Pike
Kneeling Achilles (each leg)
Standing Achilles (each leg)
Piriformis (each leg)
Vertical shin
Curled Selza
Set pause: 0
normal set
ONCE A WEEK STRETCHING EXERCISES:
90 Seconds each repetitions
1
Set pause: 0
superset
Kneeling Tuck
Pancake Archups
Pancake Walks
Pancake Hold
Kneeling tuck
Pancake push to straddle stand
Frog Stretch
Standing straddle pike

Stretch! Do you want to build strong legs? Do you want to master advanced calisthenics? The flexibility is a key pillar! ;) This is more difficult than actual strength training, because it feels so damn awful at times. Don't overdo it though! :)

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How to: Strength

In this video I go through how you should execute all strength exercises of the Leg routines. Be strict with your form from the start and you will get far. :)

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How to: Plyometrics/Jumps

In this video I cover all plyometric/jump exercises of the Leg routines in the beginner level :) Pay attention to your form and you will prevail and build incredible strength. The magic is in the details. ;)

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How to: Calves & Knees

In this video I will cover how to go through the exercises. Specifically all calves and knee related exercises of the Leg routines, in the beginner level. :)

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Routine 1
45 minutes
BEGINNER
Set pause: 3-4 min
normal set
Lunges
10 repetitions
1
10 repetitions
2
10 repetitions
3
10 repetitions
4
Set pause: 3-4 min
superset
Deck squats
5 repetitions
1
5 repetitions
2
5 repetitions
3
5 repetitions
4
Skier squats
6 repetitions
1
6 repetitions
2
6 repetitions
3
6 repetitions
4
Set pause: 1 min
normal set
Calf raises
30 repetitions
1
30 repetitions
2

This is the first routine of the Leg/Lower-body Tutorial. Remember to work on balancing your body out. Don't neglect your Lower-body. This is the easiest Routine of the complete tutorial. If you are a beginner, this is where you start. :)

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Routine 2
60 minutes

All of the exercises in the lower-body tutorial is strictly calisthenics. You can, as you advance, do some of the exercises with added weight. Until then, take your time at the beginner stages. If this is too easy, test yourself with the milestones to adjust your level. :)

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Routine 3
50 minutes

This is the first tutorial where you will encounter an explosive plyometric/Jumping exercise. - boxjumps - these exercises will enhance your explosive power greatly. If you also have an interest in learning flips & acrobatics, these will slowly build a base for you. :)

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Routine 4
50 minutes

Be sure to pay extra attention to your form, especially if these exercises are all new to you. Try and assist as little as possible on the Hawaiian-squats. Try and feel your heel when going down and then push from the heel. :)

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Milestone 1

To unlock and use the following routines, you have to pass this milestone. :) Complete it within (1m:45 seconds) with proper form to pass. If you can't pass it yet, spend more time on the previous routines and try it out again, in a week or two. ;)

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Routine 5
50 minutes

Great! Good job for sticking with it. If this is the first time you encounter "assisted pistol squats" then you might feel a bit awkward or uncomfortable in the motion. It will pass. The important key, is to try and assist yourself with your hands as little as possible. :)

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Routine 6
50 minutes

Let's amp it up. The routines from here on out are bumping up in difficulty compared to the previous. These are still "beginner" routines but you are well on your way of building a good foundation to take on the "boss" level. :) Keep at it!

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Routine 7
45 minutes

Your pistol squats are starting to take form huh?! Good. Now, again, the key factor when doing the "hand assisted pistol squats" is to assist yourself, just enough. Your body will always try to "help" you by assisting more than you need, so it's up to you to challenge yourself more! ;)

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Milestone 2

So you are serious about this, aren't you?! Good! ;) This is your final test of the Beginner level. If you manage to complete the challenge within 120 seconds, you earn the right to continue onto the Boss level! If you can't complete it yet, continue with the previous routines until you've got it! :)

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Routine 8
50 minutes

This is the Final routine of the Leg Tutorial. Keep training using this routine on your leg days - maybe switch it up with the 6. & 7. routine especially if you train lower-body more than once/week. When you feel ready for it, test yourself against the final Milestone. :)

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How to: All

In this video I will guide you through how to execute on all the exercises in the boss level. Use this video if you are ever in doubt of how to proper perform the exercises. Remember, proper form, is KING! If you want to build real strength! ;)

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Routine 1
50 minutes
BOSS (advanced)
Set pause: 2-3 min
normal set
Box jumps
8 repetitions
1
8 repetitions
2
8 repetitions
3
8 repetitions
4
Set pause: 4-5 min
superset
Deck pistol squats
4 repetitions
1
4 repetitions
2
4 repetitions
3
4 repetitions
4
4 repetitions
5
Sissy squat advanced
4 repetitions
1
4 repetitions
2
4 repetitions
3
4 repetitions
4
4 repetitions
5
Set pause: 1-2 min
normal set
Burnouts
50 repetitions
1
50 repetitions
2

Great, so either you've completed the Beginner level and its milestones or you've chosen to start here, since it's more equal to your level of physical fitness. Nevertheless, this takes Discipline & consistency, if you are to ever climb up the ranks and progress. :)

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Routine 2
50 minutes

Focus on going as deep as you can, while still maintaining proper form on your pistol squats. Try also to evaluate your counterbalance weight if possible, to make sure that it's beneficial for you. :)

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Routine 3
50 minutes

The single leg box jumps are going to "pull your teeth out" so to speak. They are difficult so keep focused while performing them and if you feel any discomfort in joints, be aware, don't overdo. Stimulate, do not annihilate. Have fun ;)

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Routine 4
45 minutes

Remember to pay attention to your resting periods. If you are new to calisthenics, you might feel (even though the rest periods are short) that they are longer than what you are used to. Nevertheless, stick to the rest periods. Use a stop watch! :)

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Milestone 3

You gotta be able to complete this milestone to unlock the use of the following routines. You can ONLY earn this 3rd milestone if you can complete it within 125 seconds. ;) Be sure that you execute the exercises correctly. :)

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Routine 5
60 minutes

Engage your arms when performing the knees to feet jumps. Swing them but don't lose focus on the actual lower body movement. Try and make them as explosive as possible. This goes for ALL plyometrics. It's a given but pay attention. ;)

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Routine 6
60 minutes

Congratulations for getting this far. Not a lot of people have the consistency & discipline to keep at it for so long. The difficulty of routines in the - beast - level is going to be a different ball game. But clear the milestone before moving on. ;)

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Milestone 4

You know the drill. To complete the challenge and earn the right to proceed to the Beast level, you gotta complete the exercises & reps with proper form, within (125 seconds) . If you can't, continue with the previous routines until you can. :)

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How to: All

In this video I review all the exercises in the Beast level of the Leg tutorial. You are to use this video as a guidance for, how, you should execute the exercises with proper form. Enjoy ;)

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Routine 1
60 minutes

We are turning up the heat! Remember to bring your mind into these routines as well as your body. You CAN build a solid lower body from calisthenics, IF, done correctly. So I want you to really put heart, mind & effort into these routines. :)

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Routine 2
60 minutes

How does it feel to be able to do pistol squats?! good right! I want you to really focus on the pause in the lower position of the pistol squats. Don't rush it and don't drag it out, have a good cadence & rhythm when exercising them. :)

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Routine 3
60 minutes

The power of your "knee to feet squat jumps" should have improved tremendously by now. Keep focusing on the explosiveness. Gather your strength, physically, mentally and explode up. Also be disciplined with your tempo pistols :)

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Routine 4
60 minutes

Good job for coming this far! Impressive... there is still some way to go and a milestone is approaching. Do your best and remember to spend sufficient time with the flexibility routines. :)

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Routine 5
60 minutes

This is the second most difficult routine of the Leg tutorial. You will encounter a new exercise "shotgun pistols". This exercise requires a bit of concentration. It's better to get a quality rep than a rushed one. ;)

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Routine 6
45 minutes

This is it my friend. Let's turn up the heat and unleash the beast! We are going to have some fun in this one. ;) Explode on the box jumps and get up on your toes during the transition of the "multi angular pistol squat". Enjoy :)

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Milestone 5

This is it! The final Milestone Challenge of the Legs/Lower-body Tutorial. Congratulations for coming this far, I am really proud of you. To earn this Milestone you have to complete all exercises & reps, with proper form within (150 seconds) :)

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