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    Legs Intro

    Welcome to the Leg/Lower-body Tutorial. πŸ™‚ This tutorial is going to covering Leg strength & Flexibility exclusively. We are going to work on plyometrics, strength and flexibility using ONLY you bodyweight. πŸ˜‰

    2

    Legs Beg. How to: Warm up

    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 πŸ™‚ Go through it before any leg training. Pay attention! πŸ˜‰

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    Legs Beg. How to: Stretching

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

    4

    Legs Beg. How to: Strength

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

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    Legs Beg. How to: Plyometrics/Jumps

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

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    Legs Beg. 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. πŸ™‚

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    Legs Beg. Routine 1

    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. πŸ™‚

    • 45 min
    8

    Legs Beg. Routine 2

    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. πŸ™‚

    • 60 min
    9

    Legs Beg. Routine 3

    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. πŸ™‚

    • 50 min
    10

    Legs Beg. Routine 4

    Be sure to payΒ 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. πŸ™‚

    • 50 min
    11

    Legs Milestone 1

    To unlock and use the following routines, you have to pass this milestone. πŸ™‚ 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. πŸ˜‰

    • 105sec.
    12

    Legs Beg. Routine 5

    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. πŸ™‚

    • 50 min
    13

    Legs Beg. Routine 6

    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. πŸ™‚ Keep at it!

    • 50 min
    14

    Legs Beg. Routine 7

    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! πŸ˜‰

    • 45 min
    15

    Legs Beg. Routine 8

    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. πŸ™‚

    • 50 min
    16

    Legs Milestone 2

    So you are serious about this, aren’t you?! Good! πŸ˜‰ 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! πŸ™‚

    • 120 Sec.
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    Legs Boss 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! πŸ˜‰

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    Legs Boss Routine 1

    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. πŸ™‚

    • 50 min
    3

    Legs Boss Routine 2

    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. πŸ™‚

    • 50 min
    4

    Legs Boss Routine 3

    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 πŸ˜‰

    • 50 min
    5

    Legs Boss Routine 4

    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! πŸ™‚

    • 45 min
    6

    Legs Milestone 3

    You gotta be able to completeΒ 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. πŸ˜‰ Be sure that you execute the exercises correctly. πŸ™‚

    • 125 sec
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    Legs Boss Routine 5

    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. πŸ˜‰

    • 60 min
    8

    Legs Boss Rutine 6

    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. πŸ˜‰

    • 60 min
    9

    Legs 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. πŸ™‚

    • 125 sec
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    Legs Beast 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 πŸ˜‰

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    Legs Beast Routine 1

    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. πŸ™‚

    • 60 min
    3

    Legs Beast Routine 2

    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. πŸ™‚

    • 60 min
    4

    Legs Beast Routine 3

    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 Β πŸ™‚

    • 60 min
    5

    Legs Beast Routine 4

    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. πŸ™‚

    • 60 min
    6

    Legs Beast Routine 5

    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. πŸ˜‰

    • 60 min
    7

    Legs Beast Routine 6

    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. πŸ˜‰ Explode on the box jumps and get up on your toes during the transition of the “multi angular pistol squat”. Β Enjoy πŸ™‚

    • 45 min
    8

    Legs 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) πŸ™‚

    • 150sec.