Name: Playbook - TrickStrong RX - Deep Dive Challenge #1 - Single Leg Squat (May 2024)
Uploaded: 2024-05-01T22:46:55.684Z
Duration: 30 min
Description: Deep Dive Challenge #1 - Single Leg Squat (May 2024)

DDC#1 for May 2024 is the Single Leg Squat!

The single leg squat is a staple in human movement that goes far beyond athletics. Every step we take requires single leg support! Watch not only your athleticism, but your ability to move with ease and perform daily tasks get better as well 📈

See below for rules + useful exercise progressions!

The goal of the DDC is simple – to inspire you to improve on a skill, movement or exercise that will help you towards your goals. Here’s how it works! 👇

How DDC Works:

1.       We put out a new movement for you to practice each month!

2.       You pick what you want to improve on related to the movement for the month.

            a.       Example: Increase reps, weight, movement quality/cleanliness, time/speed, etc.

3.       ‘Most Improved’ wins!

How to Enter

1.       Join our TS Community Discord

2.       Post 2x in the #Challenges thread – on Week 1 and Week 4

            a.       Week 1 – show your starting point (ex. show the amount of reps or weight you can do)

            b.       Week 4 – show off your progress before the month is over 📈

Prizes

To receive a prize, you must be a TSRX member at the time of the DDC you’re submitting for.

1.       Monthly Winner chooses:

            a.       1 month of the TSRX App FREE

            b.       Available merch on trickstrong.com

2.       2024 Winner chooses:

            a.       1 year of TSRX App FREE

            b.       Free Entry to TrickStrong X (our 2025 event)

To optimize progress: 

Pick around 3-5 exercises from below and perform 3-5 sets of each
Train these movements at least 2x/week

Single Leg RDL

Single Leg Glute Bridge

Step Ups

Lunges

Bulgarian Split Squat

Skater Squat

Cossack Squat

Touchdown Squat

Pistol Box Squat

Eccentric Pistol Squat (2 up - 1 down)

Assisted Pistol Squat

Rolling Pistol Squat

Decline Pistol Squat

Pistol Squat

Weighted Pistol Squat

Single Leg Squat - Useful Exercises & Progressions

Deep Dive Challenge #1 - Single Leg Squat (May 2024)

Spark Challenge (4 Weeks)

Deep Dive Challenge #1 - Single Leg Squat (May 2024)

More workouts from TrickStrong RX