Duration: 48 minutes
A knee-dominant leg day built on single-leg strength. The Bulgarian split squat and pistol squat drive the quads and balance, the half sissy squat isolates the quads, and skater jumps add lateral power. Progress each leg independently and keep the pistol clean before adding reps. The quad-focused leg day of a 5-day calisthenics PPLUL, with the Lower day covering the posterior chain.