Just a couple of our members who work on the front lines right now. Thank you all for all you do!
One-leg Squat (aka Pistol) Progressions:
**Demos for many of these pistol progressions can be found here, find the one that challenges you most but you can still perform with good technique!
Narrow (feet together) squat
Pistol squat with opposite foot (on toe) behind working leg for balance
Pistol squat with opposite foot wrapped behind calf of working leg
Pistol to box or med-ball (this version should be slow and controlled to avoid plopping on the box/ball - please use this option sparingly as athletes tend to rush this variation and we’ll need most if not all of the boxes for HSPU).
If athletes are relying solely on the rig/band/box/ball, etc to perform the pistol and would otherwise be extremely off balance, they should be performing one of the no-equipment required variations.
Pistol while holding onto the rig/ring/band/counterweight for balance.
Pistol to light band stretched between “J” hooks (for athletes that are very close to pistols)
Hip Crease Below Knee
Opposite foot may not touch the ground for full pistol
Athletes must stand fully upright for a completed rep
Holding non working leg for balance is acceptable
Butt goes back / Chest up
Knee of working leg should remain in line w/the foot
Heel should stay grounded
10 min AMRAP:
2 (1R/L) Alt. Pistols / Pistol variation / Air Squat…(Rd 1)
4 (2R/L) Alt. Pistols
6 (3R/L) Alt. Pistols and so on adding +2-reps to each movement until time expires…(Rd 3)
**Legs may be butterflied w/ feet placed against the wall or modified to anchored sit-ups under dumbbells or another heavy object.
NOTES: Score Completed Rounds + Reps. The pistols will be alternating 1 right + 1 left = 2 total reps, etc.