Burp - Dunk - A - Dunk

(Compare to July 17, 2019)

Warm-up in 2 parts. Complete all of one before beginning another. May be completed in any order.

Part 1: 3-5 min Pistol Squat Progression Practice

Leg Swings (Front & Lateral)

Lunge Twists

Complete 3-5 reps per side of the following, progressing up the ladder. If you struggle on one step of the ladder, stay there and work on it until you feel comfortable.

Sit to Stand Assisted Pistols with a Ring Assisted Pistols with a Band

Heal Raised, BTT (Bottom to Top) Drill

Counter Balance Pistols Pistol Squats

Part 2: 3 Rounds of

1 Minute Plank

20 Glute Bridges


Then complete one of the following options-

Option 1 > 3 Months:

EMOM (Every Minute on the Minute) for 20 Minutes

5 Pistol Squats or any of the Assisted Pistols options from the warm-up & 5 Burpees

Minute 1; 5 Burpees & 5 Pistol Squats R

Minute 2; 5 Burpees & 5 Pistol Squats L

Odd Minutes = Right Side Pistols Squats

Even Minutes = Left Side Pistol Squats

Option 2 < 3 Months:

EMOM (Every Minute on the Minute) for 14 Minutes

3-4 Pistol Squats or any of the Assisted Pistols options from the warm-up & 3-4 Burpees

Minute 1; 3 or 4 Burpees & 3 or 4 Pistol Squats R

Minute 2; 3 or 4 Burpees & 3 or 4 Pistol Squats L

Odd Minutes = Right Side Pistols Squats

Even Minutes = Left Side Pistol Squats


Option 3 < 1 Month:

EMOM (Every Minute on the Minute) for 10 Minutes

2 Pistol Squats or any of the Assisted Pistols options from the warm-up & 2 Burpees

Minute 1; 2 Burpees & 2 Pistol Squats R

Minute 2; 2 Burpees & 2 Pistol Squats L

Odd Minutes = Right Side Pistols Squats

Even Minutes = Left Side Pistol Squats


Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

Child's Pose


Post Thoughts and Pistol Squat Method to Comments


Let's watch our form today! Get our butts down and really challenge ourselves with that tricky edge of balance and discomfort. We will get so much MORE out of this workout by slowing down our Pistol Squats and really making every single rep as low, as safe, as tough as we can. We might tip over a little bit, we might need to hold onto something and we might need to do try several different ways. Let's pick the challenging option for our pistol squats that doesn't hurt our knees, compromise our safety, yet hits our legs and glutes just where we need them too!


If we are consistently finishing our reps with 30 seconds, or more, left to go in our minute, let's look at how we can get make our pistols even better! Before we add reps, let's look at adding depth and challenging our balance first.


This woman is pure joy! Love you Jo!



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