Calisthenics Mastery C — Single-Leg + Anterior Core
Advanced lower + anterior-core day. Single-leg box squats toward the pistol, weighted split squats, jump squats, single-leg glute bridge, ab-roller. Unilateral and explosive. ~50 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Single-Leg High Box Squat Pistol progression. Lower the box a notch when reps clear 8/leg at RPE8. Counterweight a light DB to learn balance. 1 warm-up set first 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 02 | Split Squat with Dumbbells Bulgarian split squat, back foot elevated. DBs if available, BW if not. Full depth, drive front heel. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Freehand Jump Squat Explosive intent — maximal height, soft landing. RPE caps effort, not rep count. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Single Leg Glute Bridge Single-leg hinge. Squeeze hard at the top, switch sides between sets. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Ab Roller Dragon-flag substitute. Full extension, no lumbar sag. Shorten ROM (kneeling/partial) before letting the hips drop. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
No barbell, so stimulus is unilateral depth then rate-of-force. Order is load-bearing: box squat (skill/strength) before jump squat (RPE caps intent, not reps) so fatigue never blunts power; keep box-squat rest near 120s, bridge/roller short. Drive box-squat e1RM per its own progression note; match the working leg's reps both sides. No-DB swaps: bodyweight split squat (same reps/RPE) and kneeling roller — never trade range for load on the anterior-core work.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Calisthenics Mastery C — Single-Leg + Anterior Core template?
No barbell, so stimulus is unilateral depth then rate-of-force. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Calisthenics Mastery C — Single-Leg + Anterior Core, and how long does it take?
Calisthenics Mastery C — Single-Leg + Anterior Core runs 5 movements and about 15 working sets, roughly 53 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight