Beginner Pistol Squat Program 1-Week 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.
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.
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)
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.
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 Work
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.
Part 1: Activation
3 Sets
10 Burpees (Video)
10 1.5 Air Squats (Video)
10 Curtsy Lunges (each leg) (Video)
10 Ankle Rotations (each way) (Video)
Part 2: Movement Specific
A. Candlestick Roll to Stand (Deck Squat) (Video)
3 Sets of 10 reps
Rest 2 minutes between sets.
Use weight for counterbalance if this is too difficult. (Video) Place your support foot as close to your hips as possible.
B. Rig Supported Pistol Squat Negatives (Video)
3 Sets of 8-12 reps per leg
Rest 2 minutes between sets.
Hold onto a rig or pole for support when performing pistol squat negatives. Aim for 4-6 seconds each rep. Place a small 5lbs metal plate under your heel if this is too difficult. At the bottom, bring the extended leg in and stand up on both legs.
Perform all reps in each set on one leg, before switching to the other leg.
Part 3: Accessory Work
C. Seated Leg Lift Overs (Video)
3 Sets of 10 reps per leg
Rest 90 seconds between sets.
For seated leg lift overs, pick and object (kettlebell or a dumbbell) that will allow you to perform the desired number of reps. Focus on keeping your leg as high as possible.
D. Static Ankle Stretch (Video)
Spend at least 6 minutes working on your ankle mobility.
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)
3 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)
Rest 2 minutes between sets.
Part 3: Accessory Work
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.