Pistol / Session Three - BASEBLOCKS DIGITAL

Workout overview

1A. DB heel elevated squats

1B. Banded monster walks

2A. Bulgarian weight shift lunge

2B. Pistol squat leg raises

3A. DB step-ups

3B. DB deadlifts

4A. Band assisted kneeling sissy squats

4B. Ring pistol squats

Warm-up

Exercise	Reps/Duration
A. Ankle mobilization 1	20 secs (ea)
B. Ankle mobilization 2	20 secs (ea)
C. Banded int and ext ankle rotation	20 reps (ea)
D. Leaning ankle mobility	10 reps (ea)
E. Standing leg kicks (front-back)	10 reps (ea)
F. Standing leg kicks (side-side)	10 reps (ea)
G. Deep sumo squat hold	20 secs
H. 90-90 hip openers	10 reps (ea)
I. Pigeon	20 secs (ea)

Exercise	A. Ankle mobilization 1	B. Ankle mobilization 2	C. Banded int and ext ankle rotation	D. Leaning ankle mobility	E. Standing leg kicks (front-back)	F. Standing leg kicks (side-side)	G. Deep sumo squat hold	H. 90-90 hip openers	I. Pigeon
Reps/Duration	20 secs (ea)	20 secs (ea)	20 reps (ea)	10 reps (ea)	10 reps (ea)	10 reps (ea)	20 secs	10 reps (ea)	20 secs (ea)

1A. DB heel elevated squats

1B. Banded monster walks

1. Perform this superset for 3 sets with 1min 30 secs rest

	Week 1	Week 2	Week 3	Week 4
1A. DB heel elevated squats	12 reps	15 reps	15 reps	15 reps
1B. Banded monster walks	15 secs	20 secs	30 secs	45 secs

1A. DB heel elevated squats

1B. Banded monster walks

2A. Bulgarian weight shift lunge

2B. Pistol squat leg raises

2A. Bulgarian weight shift lunge
2B. Pistol squat leg raises
Perform this superset for 3 sets with 1min 30 secs rest

	Week 1	Week 2	Week 3	Week 4
2A. Bulgarian weight shift lunge	8 reps (each side)	12 reps (each side)	12 reps (each side)	15 reps (each side)
2B. Pistol squat leg raises	5 reps (each side)	8 reps (each side)	12 reps (each side)	12 reps (each side)

	2A. Bulgarian weight shift lunge	2B. Pistol squat leg raises
Week 1	8 reps (each side)	5 reps (each side)
Week 2	12 reps (each side)	8 reps (each side)
Week 3	12 reps (each side)	12 reps (each side)
Week 4	15 reps (each side)	12 reps (each side)

2A. Bulgarian weight shift lunge

2B. Pistol squat leg raises

3A. DB step-ups

3B. DB deadlifts

3. Perform this superset for 3 sets with 1min 30 secs rest

	Week 1	Week 2	Week 3	Week 4
3A. DB step-ups	10 reps (each side)	12 reps (each side)	12 reps (each side)	12 reps (each side)
3B. DB deadlifts	12 reps	15 reps	15 reps	15 reps

3A. DB step-ups

3B. DB deadlifts

4A. Band assisted kneeling sissy squats

4B. Ring pistol squats

4A. Band assisted kneeling sissy squats
4B. Ring pistol squats
Perform this superset for 3 sets with 1min 30 secs rest

	Week 1	Week 2	Week 3	Week 4
4A. Band assisted kneeling sissy squats	8 reps	10 reps	10 reps	10 reps
4B. Ring pistol squats	5 reps (each side)	8 reps (each side)	10 reps (each side)	10 reps (each side)

	4A. Band assisted kneeling sissy squats	4B. Ring pistol squats
Week 1	8 reps	5 reps (each side)
Week 2	10 reps	8 reps (each side)
Week 3	10 reps	10 reps (each side)
Week 4	10 reps	10 reps (each side)

4A. Band assisted kneeling sissy squats

4B. Ring pistol squats

Cool-down

Exercise	Duration/Reps
A. Achilles stretch	15 secs
B. Butterfly stretch	15 secs
C. 90-90 with heel raise	8 reps
D. Leaning ankle mobility	30 secs (ea)
E. Banded PNF	10 sec hold + 5 sec resist
F. Figure 4 stretch	15 secs
G. Cossack squat with lateral reach	15 secs
H. Cossack squat with internal rotation	8 reps (ea)
Thomas stretch	15 secs

Exercise	A. Achilles stretch	B. Butterfly stretch	C. 90-90 with heel raise	D. Leaning ankle mobility	E. Banded PNF	F. Figure 4 stretch	G. Cossack squat with lateral reach	H. Cossack squat with internal rotation	Thomas stretch
Duration/Reps	15 secs	15 secs	8 reps	30 secs (ea)	10 sec hold + 5 sec resist	15 secs	15 secs	8 reps (ea)	15 secs

CONGRATULATIONS!