Name: Playbook - Danielle Gray - Pistol Squat Warm Up
Uploaded: 2023-11-26T05:05:39.197Z
Duration: 5 min
Description: Pistol Squat Warm Up

Stephanie

this warm up needs to be prescribed to everyone every morning along with pistol squats 🤩Great circulation and mobility warm up!!  Made my brain happy!

Ammora Collins

Complete this warm up prior to working out every time you plan to train pistol squats.

Start in a deep primal squat and push your ankles forward to rélèvé. Keep your ankles and your heels touching as you do this to avoid sickeling. From here come up to a forward fold pulling your face towards your shins and give gentle pulses. Drop back down and lift your heels in your squat to stretch the ankles for mobility.

Squat Rélèvés to Forward Fold

Achilles bounces and rolls are great for stretching the calves and the hamstrings. Start in a downward facing dog and try to push one heel to the ground. Bend the other leg and bounce. Switch legs and alternate as you continue to push through your heel with a straight leg. Then pop to over toes keeping the legs straight and ankles together. Gently internally rotate and roll the ankles all the way around continuing to push to the top of the foot. If you are unable to do both legs at once, start with one ankle at a time. Then reverse this movement and pop back to downward dog rolling out to in.

Achilles Bounces & Rolls

Start in first position, bend your knees and tuck your bottom under keeping your chest up with your hands on your hips 10 times. Then step to second position and repeat the same thing 10 times. From here, curtsy lunge behind you, come back to second position and squat. Curtsy behind the other leg come back to second, all the while trying to get the back need to touch the ground gently and in the main squat getting your hips to the level of your knees.￼ Right curtsy, center squat and left curtsy is one rep.

Squat Series

Start lying on your back with your hands pressing into the floor. Dig your heels into the ground (optional to lift your toes off the ground) Lift and press your hips forward by squeezing your glutes creating a straight line from your shoulder to your knee.￼

Glute Bridges

Start in a lunge. Lever into your needle. Keep a straight line from your fingertips to your toes as you go forward and backwards. Lift your leg, keep your ribs in and arms by your ears as you hit the floor. Lead with your wrists on the way back up. 

Modifications: 
- Kick Less 
- Levers 

Progressions: 
- Dinosaur Kicks 
- Standing Splits

Needle Kicks

Pistol Squat Warm Up

beans 

Challenging! I just cut the reps down and modified where needed to focus on form and better range of motion on the squats- that did the trick and I got through twice with more depth to the squat in the second round.  I know I’ll be sore from this one, but the growth is necessary!  🔥🙌🏼

W1/D1 Foundation

W1/D2 Foundation

W1/D3 Foundation

W1/D4 Foundation

W2/D1 Skill Work

W2/D2 Skill Work

W2/D3 Skill Work

W2/D4 Skill Work

I have a question for this ones. Do I do the number of repetitions both legs each round or one leg per round? Thank you!

Pistol Squat Warm Up

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