Bulgarian Split Squats — 3 sets x 10 reps (per leg) Exercise 2: Cossack Squats — 3 sets x 8 reps (per side) Exercise 3: Deep Air Squats — 3 sets x 20 reps Finisher: Calf Raises — 3 sets x 25 reps ⚙️ Essential Rules of Calisthenics Success
Calisthenics is a form of exercise that uses bodyweight as resistance to build strength, endurance, and flexibility. It involves various movements that work multiple muscle groups simultaneously, making it an effective and efficient way to improve overall fitness.
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Quadriceps, gluteus maximus, hamstrings, calves, and hip flexors.
Elevating one foot behind you to shift load onto the front leg. Bulgarian Split Squats — 3 sets x 10
Dropping the hips below parallel to maximize ankle mobility.
Places hands together to heavily target the triceps and inner chest. Places hands together to heavily target the triceps
Improves pushing power, shoulder girdle stability, and scapular protraction. 2. Pulling Movements (Back, Biceps, Forearms)
If you're looking for a comprehensive guide to calisthenics training, focusing on the push, pull, and squat exercises, then the Calisthenics Playbook: Push Pull Squat PDF guide is an excellent choice. Download the free PDF and start improving your calisthenics skills today!
Once you can easily complete the maximum rep target of an exercise, immediately move to the next harder progression. 📥 Get Your Free Copy of the Playbook
Pectoralis major, anterior deltoids, triceps brachii, and serratus anterior.