CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Pistol Practice!  

First - what is a pistol squat? It's basically a one-legged squat that requires a lot of strength, flexibility and balance to perform correctly.

Before you give me that “no way” face, I’m going to show you different exercises you can use to progress if you’re not quite there yet! 

This one exercise can help improve your overall strength, core stabilization and stability.  It even helps improve your flexibility and mobility- and that’s why we’re going to practice this week.

Pistols can be especially important for endurance runners because they generally need to develop more hip and knee stability.

They aren't easy. But they are doable with PRACTICE!! 

I found a great article that will show you a video and pic of all of the different mods for pistol squats.  There’s also a GREAT “Troubleshooting Guide” at the bottom- so make sure to definitely check it out.

Here’s the article: http://breakingmuscle.com/strength-conditioning/whats-preventing-you-from-doing-pistol-squats-how-to-progress-pistols

Ready for some pistol practice this week? Your Challenge is to work on Pistol Squats 2-3 days this week!  

Make sure you warm up really well.  Then, start with the first body weight squat in the series.  Perform a few repetitions 5-10 (or as many as you need).  

If you’re able to complete the exercise correctly with proper form and without any pain, you can move on to the next exercise in the progression.  

Make sure to give yourself ample rest between exercises.

That’s it!  Are you in for this week’s Pistol Challenge!?