Many calisthenics athletes neglect legs, but lower body strength provides the explosive power needed for advanced movements. Air Squats and Lunges Level 2: Bulgarian Split Squats Level 3: Archer Squats Level 4: Pistol Squats (Single-leg squats) Sample 3-Day Full Body Routine
The Push-Pull-Squat (PPS) split is a functional training system that organizes exercises based on movement patterns rather than individual muscle groups. This ensures balanced muscle development and prevents overtraining. calisthenics playbook push pull squat pdf free download
If you are just starting, follow this "Playbook" template three times a week with one day of rest between sessions. Controlled tempo Push-ups Chest to floor Squats Full range of motion Inverted Rows Squeeze the shoulder blades Dips Lean forward for chest Lunges 10 per leg Keep torso upright How to Progress: The Secret to Gains Many calisthenics athletes neglect legs, but lower body