A) Warm Up
3RNFT:
1 min quad roll per leg
10 cossack squats (5 each way)
30 sec Goblet squat hold
30 sec hollow hold
THEN: 1:30 per side banded ankle mobility
B) Technique/Strength – Building Pistol Strength (10 min max.)
Option 1 – if you do not have pistols:
3 x 5-10 (per leg) pistol negatives – control the descent! Rest 90 seconds between sets.
This is different than a regular step up. Set yourself up with beside the box (not facing it). Heel is positioned close to the glute, high on a box (ideally close to the same position you would be in for the bottom of a pistol).
Option 2 – if you are close to pistols or have to hold your foot
3 x 3-5 (per leg) Use a 10# plate as a counter weight. Still work on keeping your back neutral and chest upright. Rest 90 seconds between sets.
Option 3 – if you have pistols
3 x 5-10 (per leg) with weight. Choose your own adventure with the weight. Rest 90 seconds between sets.
Reminder, this is time to work on refining the movement. Work keeping you chest upright, etc. Choose one and work on the best movement your body will allow you.
C) Conditioning
2-4-6-8-10-8-6-4-2 of:
Burpees
Hollow rocks
DU x 3 (6,12,18,24,30,24,18,12,6)
Ring Rows
In between rounds, bear crawl one length of the gym.
