Name: Playbook - Danielle Gray - W4/D4 Skill Work Level Up
Uploaded: 2023-11-26T05:05:39.346Z
Duration: 25 min
Description: W4/D4 Skill Work Level Up

Pistol squats are an important skill to have since as humans, we rarely live our lives on two feet consistently. Things fall, we lunge, we reach, we climb, and we need single leg strength and range of motion to complete common tasks. Sink clog? Kneeling and squatting need to be possible. Dog suddenly dart into the street? Quick lunging reflexes will save your pet’s life. Pistols are not only just a cool party trick to be able to do, but they allow us much more independence to improve the quality of our everyday lives.

Stand on one leg with the other straight out in front of you. Hands should be reaching forward. Squat down as low as you can, and stand back up. Try to keep your heel on the floor and the extended leg hovering. It is okay for your knee to go past your toe for pistols.

Modifications:
- SL Box Squats
- SL Box Squats w Jump
- Supported Pistol Squats

Progressions:
- Hold your extended leg as close to your face as possible while pistol squatting

Pistol Squats

Hold on to a stationary surface for assistance. Push your hips back raising one foot off the floor. Try to keep your heel down and chest up for as long as possible. Reach parallel and extend your leg to come back up

Assisted Pistol Squats

Place your hand on a wall or stable surface for balance. Push your hips back as you come down. Keep your chest up, leg straight, and heel down as much as possible. Reach parallel and come back up.

Assisted Pistol Squats (One Side)

Focus more on the eccentric movement for this one. Reach the same arm as your front leg in front of you as far as you can for counterbalance and only use your stable surface for assistance if needed. Lower down with one leg as far as you can, then when you feel like you can’t go any deeper, bring the front leg out to the back (ronde de jambe) and lift with both legs for assistance. You may feel some asymmetry on your other side which is normal.

SL Negative Pistol DL Up

Start in a forward fold, walk your hands forward as far as you can but don’t let your heels come off the ground. You most likely will not be able to get into a full plank, but as far as you can and then come back in with straight legs. Once you hit your max, tuck your bottom under imagining you’re in a plank shape and drive the heels to the ground. Feel the stretch through your ankles, calves and hamstrings.

Heels Down Inchworms

Week 4 Workout

W4/D4 Skill Work Level 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

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!

W4/D4 Skill Work Level Up

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