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Beginner Pistol Squat Program Sample

The Details:

  • 9-Week template with 3 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Videos of all movements are included.
  • Scaling & modification recommendations.
  • Designed to be completed as a 20-30 minute ADD-ON to your regular gym classes before the class begins or in a separate session.

Phase 1, Week 1, Day 1

Part 1: Warm Up

3 Sets

20 Single Unders (Video)
10 Air Squats (Video)
10 Cossack Squats (each leg) (Video)
10 Ankle Rotations (each way) (Video)

Part 2: Movement Specific

A. Pistol Squat Isometric Hold (Video)

3 Sets of 10-15 seconds each leg
Rest 90 seconds between sets.

For pistol squat isometric hold start in the bottom of a feet together squat, then extend one leg to get into the bottom of a pistol squat. Hold the position accumulating the prescribed number of seconds on each leg. Actively flex your hip flexor to keep your leg elevated.

Use a pole or a rig for assistance if needed. You may also place your stationary leg on a plate or a box to ensure that the working leg does not touch the ground. (Video)

B. Weighted Box Step-Ups (Low Box) (Video)

4 Sets of 8-12 reps each leg (alternate)
Rest 2 minutes between sets.

For weighted box step ups, your focus should be on putting most of the load on the leg on top of the box. Use dumbbells or kettlebells, holding them by your sides in a farmer’s carry position.

Part 3: Accessory

D. Wall Sit (Video)

Accumulate 3 minutes in a wall sit position.

E. Low Dragon Pose (Video)

Spend at least 3 minutes on each side in the pose.

Phase 1, Week 2, Day 3

Part 1: Warm Up

3 Sets

20 Pogo Jumps (Video)
10 Feet Together Air Squats (Video)
10 Single Leg Deadlifts (Video)
10 Ankle Rotations (each way) (Video)

Part 2: Movement Specific

A. Pistol Squat to High Box (Video)

4 Sets of 10 reps per leg (do not alternate)
Rest 2 minutes between sets.

Use a plyo box or a bench. Choose a height you can comfortably perform the desired number of reps each set. Ensure slow and controlled movement, do not just collapse onto the box. Lead with your hips and not your knees. Make sure that your working leg is fully extended before you place your non-working leg down. If you can, do not put your foot back down between reps. We will decrease the height of the box in the next phase.

B. Barbell Reverse Lunges (Alternating) (Video)

4 Sets of 8-12 reps each leg (alternate)
Heavier than last week.
Rest 2 minutes between sets.

For weighted box step ups, your focus should be on putting most of the load on the leg on top of the box. Use dumbbells or kettlebells, holding them by your sides in a farmer’s carry position.

Part 3: Accessory

D. Calf Raises (Video)

3 Sets of 10 reps per leg
Rest 90 seconds between sets.

E. Pigeon Pose (Video)

Spend at least 3 minutes on each side in the pose.