The Pistol Program workouts Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-pistol-program-workouts/ Workouts with One Weight Mon, 31 Aug 2020 00:54:15 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg The Pistol Program workouts Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-pistol-program-workouts/ 32 32 Week Four Workout (45 min) https://baseblocks.com/week-four-workout-45-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=week-four-workout-45-min-2 Mon, 31 Aug 2020 00:54:13 +0000 https://baseblocks.com/?p=3491 Perform one round of the following to warm up (8 min) A. Squat relves to forward fold 10 reps (5 pulses/position B. Achilles bounce and rolls 10 ea variation C. Squat series 10 ea variation D. Glute bridge 50 reps E. Needle kicks 10 ea side F. Straddle pancake lowers 10 1. Perform this circuit […]

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]]> Perform one round of the following to warm up (8 min)
A. Squat relves to forward fold10 reps (5 pulses/position
B. Achilles bounce and rolls10 ea variation
C. Squat series10 ea variation
D. Glute bridge 50 reps
E. Needle kicks10 ea side
F. Straddle pancake lowers10
A. Squat relves to forward fold
B. Achilles bounce and rolls
C. Squat series
D. Glute bridge
E. Needle kicks
F. Straddle pancake lowers
1. Perform this circuit 3 times with 30 sec rest between exercises.
Reps/Time
1A. Assisted full pistol squat attemptAMRAP
1B. Assisted pistol b/t BaseBlocks Trainer7 ea side
1C. Single-leg assisted pistol7 ea side
1D. Single-leg negative squat, DL up12 ea side
1E. Heels down inchworms10 reps
1A. Assisted full pistol squat attempt
1B. Assisted pistols
1C. Single-leg assisted pistol
1D. Single-leg negative squat, DL up
1E. Heels down inchworms
2. Perform this superset for 3 sets. Rest 1 min after 2B.
Day OneDay TwoDay ThreeDay Four
2A. Pull-ups891012
2B. Push-ups8910AMRAP
2B. Modified pull-ups
2B. Push-ups

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.

A. Quad stretch: 1 min
B. Hamstring stretch: 1 min
C. Calf stretch: 1 min
RETURN TO PROGRAM

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]]> Week Two Workout (45 min) https://baseblocks.com/week-two-workout-45-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=week-two-workout-45-min-2 Mon, 31 Aug 2020 00:46:19 +0000 https://baseblocks.com/?p=3484 Perform one round of the following to warm up (8 min) A. Squat relves to forward fold 10 reps (5 pulses/position B. Achilles bounce and rolls 10 ea variation C. Squat series 10 ea variation D. Glute bridge 50 reps E. Needle kicks 10 ea side F. Straddle pancake lowers 10 1. Perform this circuit […]

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]]> Perform one round of the following to warm up (8 min)
A. Squat relves to forward fold10 reps (5 pulses/position
B. Achilles bounce and rolls10 ea variation
C. Squat series10 ea variation
D. Glute bridge 50 reps
E. Needle kicks10 ea side
F. Straddle pancake lowers10
A. Squat relves to forward fold
B. Achilles bounce and rolls
C. Squat series
D. Glute bridge
E. Needle kicks
F. Straddle pancake lowers
1. Perform this circuit 3 times with 30 sec rest between exercises.
Reps/Time
1A. Assisted full pistol squat attemptAMRAP
1B. Assisted pistol b/t BaseBlocks Trainer5 ea side
1C. Single-leg assisted pistol5 ea side
1D. Single-leg negative squat, DL up10 ea side
1E. Heels down inchworms10 reps
1A. Attempted full pistol squat attempt
1B. Assisted pistols
1C. Single-leg assisted pistol
1D. Single-leg negative squat, DL up
1E. Heels down inchworms
2. Perform this superset for 3 sets. Rest 1 min after 2B.
2A. Pull-ups8 reps
2B. Push-ups8 reps
2B. Modified pull-ups
2B. Push-ups

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.

A. Quad stretch: 1 min
B. Hamstring stretch: 1 min
C. Calf stretch: 1 min
RETURN TO PROGRAM

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]]> Week Three Workout (45 min) https://baseblocks.com/week-three-workout-45-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=week-three-workout-45-min-2 Mon, 31 Aug 2020 00:41:33 +0000 https://baseblocks.com/?p=3478 Perform one round of the following to warm up (8 min) A. Squat relves to forward fold 10 reps (5 pulses/position B. Achilles bounce and rolls 10 ea variation C. Squat series 10 ea variation D. Glute bridge 50 reps E. Needle kicks 10 ea side F. Straddle pancake lowers 10 1. Perform this circuit […]

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]]> Perform one round of the following to warm up (8 min)
A. Squat relves to forward fold10 reps (5 pulses/position
B. Achilles bounce and rolls10 ea variation
C. Squat series10 ea variation
D. Glute bridge 50 reps
E. Needle kicks10 ea side
F. Straddle pancake lowers10
A. Squat relves to forward fold
B. Achilles bounce and rolls
C. Squat series
D. Glute bridge
E. Needle kicks
F. Straddle pancake lowers
1. Perform this circuit 3 times with 30 sec rest between exercises.
Reps/Time
1A. Single-leg squats to block12 ea side
1B. Assisted shrimp squats10 ea side
1C. Seated leg lifts 12 reps
1D. Primal squat leg extensions 10 (alternating)
1E. Controlled step-ups10 ea side
1A. Single-leg squats to block
1B. Assisted shrimp squats
1C. Seated leg lifts
1D. Primal squat leg extensions: try put a yoga block in front of you and extend your leg above it
1E. Controlled step-ups
2. Perform this superset 2 times with 1 min rest after 2B.
Day OneDay TwoDay ThreeDay Four
2A. Incline rows8910AMRAP
2B. L-sit10 sec12 sec14 secALAP
2A. Incline rows
2B. L-Sit

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.

A. Quad stretch: 1 min
B. Hamstring stretch: 1 min
C. Calf stretch: 1 min
RETURN TO PROGRAM

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]]> Week One Workout (45 min) https://baseblocks.com/week-one-workout-45-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=week-one-workout-45-min-2 Mon, 31 Aug 2020 00:33:03 +0000 https://baseblocks.com/?p=3472 Perform one round of the following to warm up (8 min) A. Squat relves to forward fold 10 reps (5 pulses/position B. Achilles bounce and rolls 10 ea variation C. Squat series 10 ea variation D. Glute bridge 50 reps E. Needle kicks 10 ea side F. Straddle pancake lowers 10 1. Perform this circuit […]

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]]> Perform one round of the following to warm up (8 min)
A. Squat relves to forward fold10 reps (5 pulses/position
B. Achilles bounce and rolls10 ea variation
C. Squat series10 ea variation
D. Glute bridge 50 reps
E. Needle kicks10 ea side
F. Straddle pancake lowers10
A. Squat relves to forward fold
B. Achilles bounce and rolls
C. Squat series
D. Glute bridge
E. Needle kicks
F. Straddle pancake lowers
1. Perform this circuit 3 times with 30 sec rest between exercises.
Reps/Time
1A. Single-leg squats to block10 ea side
1B. Assisted shrimp squats5 ea side
1C. Seated leg lifts 10 reps
1D. Primal squat leg extensions 10 (alternating)
1E. Controlled step-ups10 ea side
1A. Single-leg squats to block
1B. Assisted shrimp squats
1C. Seated leg lifts
1D. Primal squat leg extensions
1E. Controlled step-ups
2. Perform this superset 2 times with 1 min rest after 2B.
2A. Incline Rows8 reps
2B. L-Sit10 secs
2A. Incline rows
2B. L-Sit

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.

A. Quad stretch: 1 min
B. Hamstring stretch: 1 min
C. Calf stretch: 1 min
RETURN TO PROGRAM

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