Overview
| Program Goal | Cossack squat |
| Delivery Format | Self-paced |
| Experience Level | Beginner |
| Program Duration | Four weeks |
| Training Frequency | Three per week |
| Equipment | StrongBlocks Bench/chair Mini-band (optional) |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout Overview
| Workout One (25 mins) | Workout Two (25 mins) | Workout Three (25 mins) |
| 1A. Supine butterfly 1B. Seated active hip abduction 2A. Elevated pigeon 2B. Active hip internal rotation 3A. Cossack squat 3B. Seated bent leg pancake stretch 4. Horse stance pulses | 1A. 90/90 hip swivels 1B. Thoracic extension 1C. Seated bent leg pancake stretch 2A. Standing hip rotation 2B. Elevated hamstring stretch 3C. Squat hold | 1A. Frog rocks 1B. Seated active hip abduction 2A. Elevated pigeon 2B. Active hip internal rotation 3A. Wide squat 3B. Pancake side bend D. Side to side squat |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
| Sunday | ||
| Monday | Strength | |
| Tuesday | Strength | Workout One (Intense Day) |
| Wednesday | ||
| Thursday | Strength | Workout Two (Limbering Day) |
| Friday | Strength | Workout Three (Intense Day) |
| Saturday |
Baseline testing
The cossack squat
You’ll be doing two tests; one for depth and one for max reps. I recommend NOT warming up before performing this test.
Depth Test
| Need this program | Don’t need this program |
| Hips above 90degrees | Calf touching floor |
Max reps test
| Beginner | Intermediate | Advanced |
| < 5 ea side | 6 – 9 ea side | 10+ ea side |
Note: If you could get to the bottom of a Cossack squat and you can perform 10 reps on each side, start my Intermediate Middle Splits Program.
Game-changer
Being able to perform a wide middle splits is important during calisthenics exercises. For example, a person with limited flexibility will have a harder time trying to learn the press handstand where flexibility is crucial. Furthermore, one with wider straddle flexibility will make the lever based movement much easier, such as the straddle planche, in comparison to the person with limited flexibility.
About Me
