Warm up in 2 parts. Complete all of one before beginning another. May be completed in any order.
3-5 min Pistol Squat Progression Practice
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 Pistol Squats
Rowing Drills
Rowing Drills 2 X 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill
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
Child's Pose