Carnitas

Warm-up: 5 Minutes of Pistol Squat Practice

5 min Pistol Squat Progression

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 more comfortable.

Sit to Stand

Assisted Pistols with a Ring

Assisted Pistols with a Band

Pistol Squats


Option 1 > 3 Months:

Complete 5-6 Rounds of:

15 Pullups

15 Weighted Step Back Lunges R 15/20 each hand

15 Weighted Step Back Lunges L 15/20 each hand

15 Alt Leg V-Ups (R+L=1)

15 Tick Tocks R 25/35 KB

15 Tick Ticks L 25/35 KB


Option 2 < 3 Months

Complete 4-5 Rounds of:

15 Pullups

15 Weighted Step Back Lunges R 10/15 each hand

15 Weighted Step Back Lunges L 10/15 each hand

15 Alt Leg V-Ups (R+L=1)

15 Tick Tocks R 15/25 KB

15 Tick Ticks L 15/25 KB


Option 3 < 1 Month:

Complete 3-4 Rounds of:

8 Pullups

8 Step Back Lunges R

8 Step Back Lunges L

8 Alt Leg V-Ups (R+L=1)

8 Tick Tocks R 8/10

8 Tick Ticks L 8/10

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch


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Corey may have found the pot of gold at the end of the rainbow...




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