Deads & Pistols

Warm-up:

50 Jumping Jacks

3 Sets, 30 seconds each of piriformis and lower back stretches R & L

QL Stretch 30 seconds each side x 3

5 Lunge Twists R

5 Lunge Twists L

20 Good Mornings 15/25


Then,

3 x 4 Progressive sets of Deadlifts (gradually add weight) Rest 1-2 minutes between sets


5 x 4 X 3 X 3 X 2 X 1 AHAP Deadlifts Rest 3-5 minutes between sets


Pistol Squat Practice-

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


Then,

3 X 5 Pistol Squats each side

Cool Down:

3 Sets, 30 seconds each of piriformis and lower back stretches R & L

QL Stretch 30 seconds each side x 3


Post Weights to Comments

***Less than 3 months with Community Fit? Please complete 1/2 reps with lighter weight and practice proper form. Safety is more important than the pounds on your bar.








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