Workout overview

1A. Dragon pistol
1B. Pistol leg lifts
32 min
2A. Pistol squat
2B. Side lunge
32 min
3A. Heel raise
3B. Foot elevated bridge
390 secs

Warmup (5mins)

Cat/camel to child’s pose 10 reps
Quadruped thoracic rotation (thread the needle)2 x 5ea
Quad stretch to 5 sciatic nerve tensioners 5 ea
Banded ankle DF 2×15 each side2 x 15ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Dragon pistol heel tapDragon pistol on benchDragon pistol on floor 4 ea
Elevated pistol leg lifts (arm assist)Elevated pistol leg liftsFlat pistol leg lifts6 ea
1A. Dragon pistol progressions
1B. Pistol squat leg lifts progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Pistol squat with bandsAlternating pistol squatPistol squat hop4 ea
Side lungeSide lunge with foot on benchSide lunge with foot on bench and hip abduction6 ea
2A. Pistol squat progressions
2B. Side lunge progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Heel raise with toes elevatedSingle leg flat heel raiseSingle leg heel raise with toes elevated10 reps (5 ea)
Foot elevated bridgeFrogger bridgeFrogger bridge with band10 reps
3A.Heel raise progressions
3B. Bridge progressions

Cool down

A. Adductor stretch (Butterfly)
B. Straddle stretch to side
C. Pancake stretch
30 sec
30 sec (ea)
30 sec
2 sets

About Me