3-Week Pistol Progression Week 1.

6
Apr

3-Week Pistol Progression Week 1.

Day 1:

Mobility:

Downward dog active stretch 2 x 10-20seconds 

Ankle Dorsiflexion Stretch 2 x 10 seconds/ ankle

Progression:

3 Sets: 

10/10 Single Leg Squat to Chair/Couch (3 Sec Lower)

10/10 Single Leg Romanian Deadlift w/ DB/Object

Stretch:

2 Sets: 

Couch Stretch :30-:60 seconds/leg

Day 2: 

Mobility:

Downward dog active stretch 2 x 10-20seconds 

Ankle Dorsiflexion Stretch 2 x 10 seconds/ ankle

Progression:

3 Sets: 

8/8 Single Leg Squat off Box (Standing on Box/Chair; controlled lower to floor)  

30 Glute Bridges

Stretch:

2 Sets: 

Couch Stretch :30-:60 seconds/leg

Day 3: 

Mobility:

Downward dog active stretch 2 x 10-20seconds 

Ankle Dorsiflexion Stretch 2 x 10 seconds/ ankle

Progression:

3 Sets: 

5/5 Partner/Pole Assisted Pistols

10/10 Sidelying Single Leg Raises 

10/10 Single Leg Glute Bridges

Stretch:

2 Sets: 

Couch Stretch :30-:60 seconds/leg