|Program Goal||Pistol squat|
|Delivery Format||Video follow-along or written workouts|
|Experience Level||Pistol squat on a chair|
|Program Duration||Four weeks|
|Training Frequency||Four per week|
|Equipment||The BaseBlocks Trainer|
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.
|Workout One (45 mins)||Workout Two (45 mins)|
|1. SL squats to block|
2. Assisted shrimp squats
3. Seated leg lifts
4. Primal squat leg extensions
5. Controlled step-ups
6A. Incline rows
|1A. Assisted full pistol |
2. Assisted pistol between canes
3. Single-leg assisted pistol
4. Single leg negative
5. Heels down inchworms
6A. Modified pull-ups
Below is a sample of how to schedule the workouts when combining it with a mobility program.
|Monday||Strength (PM)||Workout One (45 mins)|
|Wednesday||Strength||Workout Two (45 mins)|
|Thursday||Workout One (45 mins)|
|Saturday||Workout Two (45 mins)|
This program has two tests to measure your single-leg strength/endurance. Rest 3-5 minutes between tests and make sure to record your score.
Test one: pistol squat
Test two: pistol squat on box/chair
*If you didn’t score the same amount of reps on both left and right sides, the smaller number is your score.
|Technique||Keep your weight on your mid-foot throughout the entire repetition. Weight on your toes may cause a heel lift, and weight on your heels can cause you to fall backwards.|
|Mobility||The knee needs to go past the toes and the foot should remain flat – ankle mobility is a must.|
|Strength||You need to have enough strength in your quads, hamstrings and glutes to go from the bottom of a pistol to standing.|
|Balance||Standing on one leg decreases your base of support, reducing your stability.|
|Assymmetry||Do you have a strength deficit between your right and left side? If you perform bilateral exercises regularly, this may mean your stronger leg does more.|