Open Gym, 9/19 to 9/25

Pistol (Single-Leg) Squat Progression

As we close out our Front Squat cycle, it seems as good a time as any to work back through Coach Carl Paoli’s and Gymnastics WOD’s progression for the pistol squat. If you haven’t worked through this before (Open Gym, 7/25 to 7/31), then be sure to spend the time to watch each video, working on the movements presented in each over the course of the week (except Sunday, 9/20, when we’ll be testing out our new 1RM Front Squats).

Mobility
Athletes are encouraged work through the following combination of mobility exercises after warming up to help them prepare for this week’s Open Gym progression:
– 2-3min/side Ankle Flexion w/ band distraction
– 1-2min/side Calf Stretch
– 1-2min/side Death Stretch (aka Couch Stretch)
– 2-3min Hip Flexion w/ band distraction

Pistol Progressions
Start at Part 1, and work as far through the following parts as possible. Continue working on any step in a progression you struggle to complete, and do not attempt any more than two of the following progressions in a single day.

Pistol Progression, Part 1 w/ Carl Paoli (click the hyperlinked title to watch the video)
Movements to work on include:

– Single Leg hops (12-15/leg)
– Backward Lunge (5-7/leg)
– Backward Lunge – foot pointed (3-5/leg)
– Backward Lunge – foot lifted (2-3/leg)
– Narrow Squat (start w/ normal stance, & progressively bring feet closer w/out losing form; 2-3/ attempt)

Pistol Progression, Part 2 w/ Carl Paoli (click the hyperlinked title to watch the video)
Movements to work on include:

– Bent-Over Step-Down (18” to 24” box, 5-7/leg)
– Bent-Over Step-Ups (adjust height to achieve max depth of hips, 2-3 sets of 2-3/leg)

Pistol Progression, Part 3 w/ Carl Paoli (click the hyperlinked title to watch the video)
Movements to work on include:

– Lower to Leg-Swing and Step-Down (20” to 30” box, 2-3/leg)
– Lower to Leg-Swing to Stand-Up (adjust height to achieve max depth of hips, 2-3 sets of 2-3/leg)
– Lower w/ Pistol-Hold to Leg-Swing to Stand-Up (“Hold” = leg extended fwd, 2-3 sets of 1-2/leg)

Pistol Progression, Part 4 w/ Carl Paoli (click the hyperlinked title to watch the video)
Movements to work on include:

– Single-Leg Box Squat w/ Plate, above parallel (use plates on box to be above parallel, 2-3/leg);
– Single-Leg Box Squat w/out Plate, above parallel (2-3/leg);
– Single-Leg Box Squat w/ plate, at parallel (remove plates to be at parallel when seated, 2-3/leg);
– Single-Leg Box Squat w/out plate, at parallel (2-3/leg);
– Single-Leg Box Squat w/ Plate, below parallel (remove plates to be below parallel, 2-3/leg)
– Single-Leg Box Squat w/out Plate, below parallel (2-3/leg)
– – continue removing plates and go as low as possible, alternating sets with and without the plate as assistance.

Pistol Practice (~Part 5)

– Single-Leg “Pistol” Squat w/ Plate (continue to use plate as assistance, but without a box, 2-3/leg)
– Single-Leg “Pistol” Squat w/out Plate (work to achieve an unassisted pistol, 2-3/leg)