Overview.
| 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.
Workout overview
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 6B. L-sit | 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 6B. Push-ups |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a mobility program.
| Sunday | Strength (AM) | |
| Monday | Strength (PM) | Workout One (45 mins) |
| Tuesday | ||
| Wednesday | Strength | Workout Two (45 mins) |
| Thursday | Workout One (45 mins) | |
| Friday | Strength | |
| Saturday | Workout Two (45 mins) |
Baseline testing
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
| Beginner | Intermediate | Advanced |
| 1-3 | 4-10 | 10+ |
Test two: pistol squat on box/chair
| Beginner | Intermediate | Advanced |
| <5 | 6-15 | 15+ |
*If you didn’t score the same amount of reps on both left and right sides, the smaller number is your score.
Game-changer
| 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. |
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