• MINT TEAM

THE SINGLE LEG PISTOL SQUAT CHALLENGE

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

#MINTChallenge


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!




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Call Coach Chris 07940 565069

Call Coach Tristan 07968 061448

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