Pistol Progression – Week 2

14
Apr

Pistol Progression – Week 2

Pistols are a great way to build single leg strength in the glutes, quads, and hip flexors. Building this skill will translate over to stronger lifts especially in squats, lunges, and weightlifting movements. Single leg work also helps to reduce any imbalances between limbs, which lessens the risk of injury. It is also a great way to work on balance and coordination. Follow our 3 Week Pistol Progression and start building stronger legs!

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