3 Days a Week // Aug. 2024: Pistol Squat Specialization Phase
Preview video for August!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Creative Malasana (Squat Pose) Flow
Yoga class #2: Pistol Squat Prep Practice
Pistol Squat Specialization Program:
Click here to make a copy & view the spreadsheet.
Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 10-12 reps(/side)
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 6-8 reps/side
Single-Leg Squat (To Chair/Bench) (version 1)
Single-Leg Squat (Off Bench) (version 2)
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 6-8 reps/side
Kickstand Romanian Deadlift (Kettlebell) (version 1a)
Kickstand Romanian Deadlift (Barbell) (version 1b)
Single-Leg Romanian Deadlift (Kettlebell) (version 2a)
Single-Leg Romanian Deadlift (Barbell) (version 2b)
C2. 2-3 sets of 10-12 reps/side
Staff Pose Alternating Leg Lift (version 1)
Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2)
D1. 2-3 sets of :20-:30
Rear Delt Plank (Chairs) (version 1)
Rear Delt Plank March (Chairs) (version 2)
D2. 2-3 sets of :20-:30(/side)
Wall Sit March (version 1)
Single-Leg Wall Sit (version 2)
day 2
A1. 2-3 sets of 8-10 reps/side
Step-Up (Kettlebell & Bench) (version 1)
Goblet Lateral Step-Up (Kettlebell & Bench) (version 2)
Step-Up (Barbell & Bench) (version 3)
A2. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
B1. 2-3 sets
Hamstring Bridge Slide (Blanket)² (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)² (version 2)
Nordic Hamstring Curl³ (version 3)
²8-10 reps
³4-6 reps
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of :20-:30
Chair Walk (Forward & Backward) (version 1)
Duck Walk (Forward & Backward) (version 2)
C2. 2-3 sets of 8-10 reps
D1. 2-3 sets of 10-12 reps/side
Single-Leg Calf Raise (version 1)
Front-Foot Elevated Single-Leg Calf Raise (Kettlebell) (version 2)
D2. 2-3 sets of 10-12 reps(/side)
Tibialis Anterior Raise (version 1)
Seated Tibialis Anterior Raise (Kettlebell) (version 2)
day 3
A1. 2-3 sets of 6-8 reps/side
Eccentric Skater Squat (version 1)
Skater Squat (version 2)
A2. 2-3 sets of :20-:30/side
Suitcase Carry & March in Place (Kettlebell) (version 1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2)
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps/side
Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 1)
Warrior 1 Overhead Press (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps/side
Single-Leg Glute Bridge (version 1)
Single-Leg Glute Bridge w/ Hip Flexion (Band) (version 1)
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of :20-:30/side
Single-Leg Balance Swap (Kettlebell) (version 1)
Bridge-the-Gap Single-Leg Balance Swap (Kettlebell) (version 2)
D2. 2-3 sets of 3-5/side/leg
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk