PISTOLS

OBJECTIVE Improving squat position + lower body mobility. Finding a deeper squat. Perform + Improve a pistol squat

FORMAT 3 Sessions per week. 60min sessions.

SESSION 1 - MOBILITY + POSITIONING
SESSION 2 - STABILITY ( isometric holds, unilateral work and tempo work )
SESSION 3 - STRENGTH ENDURANCE

EQUIPMENT NEEDED Bodyweight, Box/Bench/Step/Couch

Extra but not required: Medium/Heavy Resistance Band

TRACKING PROGRESS —————

Ankle Dorsiflexion Test
Heel to Butt Test (Hip Extension + Knee Flexion)
Core Test
Full Squat
Pistol Squat (Single Leg Squat) (If you can do it)

In order to perform a pistol squat one must have proper Ankle dorsiflexion (to what degrees can you close the gap between your shin and your foot), knee flexion (to what degrees can you close the gap between your calve and your hamstrings), hip flexion (to what degree can you close the gap between you thigh and your stomach), and core stabilization (can your core hold you up).

CONTACT 323-772-7371

PROGRAM

WEEK 1

SESSION 1 - MOBILITY FOR PISTOL

Banded Hip Stretch Sequence

Banded Ankle Distraction

Soft Tissue Release for Feet, Calves, Hamstrings, Glutes

Quadruped Rockbacks

Banded Downdog

SESSION 2 - STABILITY FOR PISTOL

In order to support your prime movers (big muscles like quads/glutes, in the case of pistol squat), we need some help from our stabilization muscles (smaller muscles that assist big muscles). The best way to train stabilization is by doing isometric holds, unilateral work and tempo work.

WARMUP 2rounds

10/10 Banded Side Lying Clam Shells
5 Glute Bridge Walk Outs
Figure 4 Transfers
10/10/10 Banded Air Squat + Monster Walk

WORKOUT WEEK 1

4 rounds tempo 4210

* Little Rest btwn

BLOCK 1

6/6 Step Ups w 3s pause at top

10 /10 Elevated Lateral Lunge

30s bottom of squat hold

BLOCK 2

6/6 Bulgarian split squat

10 Chair Squat

30/30s single leg balance

Finisher: 3x30s each

SESSION 3 - STRENGTH ENDURANCE FOR PISTOL

WARM UP

STRENGTH 10 Minutes Perfect Practice

Pistol Prep Sequence - 3 Reps of each / alternating leg each set

Single RDL

Curtsy Pistol
Reverse Lunge with Pointed toes
Adv. Reverse Lunge - Back Foot Lifted

FINISHER 3 rounds

8/8 Box pistol squat (or scale with pistol + heel drive)
10 air squat (no butt wink)
30 Back Elevated Hip Thrusts

WEEK 2

SESSION 1 - MOBILITY

Squat Day Program (Either BW or DB)

Pistol Repair Sequence w/ Emylee

SESSION 2 - STABILITY

4 rounds tempo 4210 *Little Rest btwn

BLOCK 1

6/6 Tempo Step Downs

10 /10 Elevated Lateral Lunge

30/30s bottom of L/R Leaning Squat hold

BLOCK 2

6/6 Heel Elevated Chair Squat

10/10 Cossack Squats or Slides

30/30s single leg balance w/ Calf Raises

Finisher: 3x30s each (plank)

Plank Hover
Plank Hover Transfers
Side Plank Leg Lift R
Side Plank Leg Lift L
Deck Squat Scale: Weighted Deck Squat
- (Try Landing in Pistol)

SESSION 3 - STRENGTH ENDURANCE

10 Min Perfect Practice

3 Reps of each / alternating leg each set

Single RDL