The Pistol Program Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-pistol-program/ Workouts with One Weight Fri, 16 Apr 2021 06:28:23 +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 Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-pistol-program/ 32 32 Workout Two https://baseblocks.com/follow-along-pistol-workout-2/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-pistol-workout-2 Mon, 31 Aug 2020 00:52:18 +0000 https://baseblocks.com/?p=3487 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises. Workout overview Sets Rest 1A. Assisted full pistol squat attempt1B. Assisted pistol b/t BaseBlocks Trainer1C. Single-leg assisted pistol1D. Single-leg negative squat, DL up1E. Heels down inchworms 3 30 sec 2A. Modified […]

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]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Workout overview

SetsRest
1A. Assisted full pistol squat attempt
1B. Assisted pistol b/t BaseBlocks Trainer
1C. Single-leg assisted pistol
1D. Single-leg negative squat, DL up
1E. Heels down inchworms		330 sec
2A. Modified pull-ups
2B. Push-ups		31 min

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]]> Workout One https://baseblocks.com/follow-along-pistol-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-pistol-workout Mon, 31 Aug 2020 00:39:46 +0000 https://baseblocks.com/?p=3474 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises. Workout overview Sets Rest 1A. Single-leg squats to block1B. Assisted shrimp squats1C. Seated leg lifts 1D. Primal squat leg extensions 1E. Controlled step-ups 3 30 sec 2A. Incline rows2B. L-sit 3 […]

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]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Workout overview

Sets Rest
1A. Single-leg squats to block
1B. Assisted shrimp squats
1C. Seated leg lifts
1D. Primal squat leg extensions
1E. Controlled step-ups		330 sec
2A. Incline rows
2B. L-sit 		31 min

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]]> Week One Workout (45 min) https://baseblocks.com/week-one-workout-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=week-one-workout-45-min Mon, 06 Jul 2020 22:32:19 +0000 https://baseblocks.com/?p=2714 Workout overview Sets Rest 1A. Single-leg squats to block1B. Assisted shrimp squats1C. Seated leg lifts 1D. Primal squat leg extensions 1E. Controlled step-ups 3 30 sec 2A. Incline rows2B. L-sit 3 1 min Note: you’ll notice that there is no overload in each session as the goal of this week is to get accustomed to […]

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]]> Workout overview
Sets Rest
1A. Single-leg squats to block
1B. Assisted shrimp squats
1C. Seated leg lifts
1D. Primal squat leg extensions
1E. Controlled step-ups		330 sec
2A. Incline rows
2B. L-sit 		31 min

Note: you’ll notice that there is no overload in each session as the goal of this week is to get accustomed to these four exercises. Overload will begin in week 3.

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DANIELLE

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]]> Week Two Workout (45 min) https://baseblocks.com/week-two-workout-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=week-two-workout-45-min Sun, 05 Jul 2020 22:46:48 +0000 https://baseblocks.com/?p=2716 Workout overview Sets Rest 1A. Assisted full pistol squat attempt1B. Assisted pistol b/t BaseBlocks Trainer1C. Single-leg assisted pistol1D. Single-leg negative squat, DL up1E. Heels down inchworms 3 30 sec 2A. Modified pull-ups2B. Push-ups 3 1 min Note: you’ll notice that there is no overload in each session as the goal of this week is to […]

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]]> Workout overview
SetsRest
1A. Assisted full pistol squat attempt
1B. Assisted pistol b/t BaseBlocks Trainer
1C. Single-leg assisted pistol
1D. Single-leg negative squat, DL up
1E. Heels down inchworms		330 sec
2A. Modified pull-ups
2B. Push-ups		31 min

Note: you’ll notice that there is no overload in each session as the goal of this week is to get accustomed to these four exercises. Overload will begin in week 3.

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DANIELLE

The post Week Two Workout (45 min) appeared first on BASEBLOCKS DIGITAL.

]]> Week Three Workout (45 min) https://baseblocks.com/week-three-workout-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=week-three-workout-45-min Sat, 04 Jul 2020 21:36:23 +0000 https://baseblocks.com/?p=2819 Workout overview Sets Rest 1A. Single-leg squats to block1B. Assisted shrimp squats1C. Seated leg lifts 1D. Primal squat leg extensions 1E. Controlled step-ups 3 30 sec 2A. Incline rows2B. L-sit 3 1 min Pick your workout Choose whether you would like to follow the written workout at your own pace or workout alongside me with […]

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]]> Workout overview
Sets Rest
1A. Single-leg squats to block
1B. Assisted shrimp squats
1C. Seated leg lifts
1D. Primal squat leg extensions
1E. Controlled step-ups		330 sec
2A. Incline rows
2B. L-sit 		31 min

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DANIELLE

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]]> Week Four Workout (45 min) https://baseblocks.com/week-four-workout-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=week-four-workout-45-min Fri, 03 Jul 2020 21:39:03 +0000 https://baseblocks.com/?p=2818 Workout overview Sets Rest 1A. Assisted full pistol squat attempt1B. Assisted pistol b/t BaseBlocks Trainer1C. Single-leg assisted pistol1D. Single-leg negative squat, DL up1E. Heels down inchworms 3 30 sec 2A. Modified pull-ups2B. Push-ups 3 1 min Pick your workout Choose whether you would like to follow the written workout at your own pace or workout […]

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]]> Workout overview
SetsRest
1A. Assisted full pistol squat attempt
1B. Assisted pistol b/t BaseBlocks Trainer
1C. Single-leg assisted pistol
1D. Single-leg negative squat, DL up
1E. Heels down inchworms		330 sec
2A. Modified pull-ups
2B. Push-ups		31 min

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DANIELLE

The post Week Four Workout (45 min) appeared first on BASEBLOCKS DIGITAL.

]]> Testing Day https://baseblocks.com/post-program-testing-4/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-testing-4 Sat, 27 Jun 2020 07:07:00 +0000 https://baseblocks.com/?p=2844 You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. Pistol checklist Technique Did you keep your chest tall and go all the way down? Mobility Did your heel stay flat […]

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]]> You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

Pistol checklist
TechniqueDid you keep your chest tall and go all the way down?
MobilityDid your heel stay flat on the floor the whole time?
StrengthWas returning to standing smooth or were there sticking points?
BalanceCould you perform the entire test without the non-testing leg touching the floor?
AsymmetryDid you score the same number on left and right sides?
Test one: pistol squat
BeginnerIntermediateAdvanced
1-34-1010+
Test #2: pistol squat on box/chair
BeginnerIntermediateAdvanced
<56-1515+
Select your next program:
UPPER BODY: START TUCK PLANCHE PROGRAM
ANOTHER LEG PROGRAM: THE GLUTE PROGRAM

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