WHAT'S THE PLAN?
Each week we will be breaking down a complex movement so you can practice the elements and build it back up over time
THE SINGLE LEG PISTOL SQUAT CHALLENGE
Gracefully demostrated by Coach Chris this strength piece is perfect for when we don’t have weights available to lift. If you can squat your bodyweight on 1 leg think how much this will improve your ability to jump and sprint. Remember smooth controlled movements on the way down and then power up and don’t rush.
Choose a level of single leg squat that challenges you and set the number of reps.
60 SECONDS REST BETWEEN EACH SET
MOVE UP THE LEVELS AND TRY TO DO 3 TIMES A WEEK
Level One
Both Feet together full squat 3 x 6 - 10 reps
Level Two
One leg slightly behind the squatting leg with toe touching the floor for balance 3 x 6 - 10reps (each leg)
Level Three
Foot tucked into squatting leg at around ankle level 3 x 6 - 10 reps (each leg)
If you can get up to Level 3 then practice 4 & 5 below for 5 mins
Level 4
Pistol squat to couch plus 2 cushions/1 cushion/ no cushions
Level 5
Pistol squat to floor with 3 cushions and so onLet us know how you get on!!
Good luck and share with us how you get on!
