2 Days a Week // Aug. 2024: Pistol Squat Specialization Phase

Preview video for August!

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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

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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

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day 1

A1. 2-3 sets of 6-8 reps/side

Single-Leg Squat (To Chair/Bench) (version 1)
Single-Leg Squat (Off Bench) (version 2)

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) (substitition)

B1. 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)

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 2)

C2. 2-3 sets of 3-5 reps/side/leg

Low Lunge Halo (Kettlebell)

D1. 2-3 sets of 8-10 reps/side

Forearm Plank Push-Pull (Kettlebell & Blanket)

D2. 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)

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day 2

A1. 2-3 sets of 6-8 reps/side

Eccentric Skater Squat (version 1)
Skater Squat (version 2)

A2. 2-3 sets of 6-8 reps

Incline Explosive Push-Up

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket) (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2)
Nordic Hamstring Curl (version 3)

B2. 2-3 sets of 8-10 reps/side

Warrior 1 Single-Arm Row (Kettlebell)

C1. 2-3 sets of 8-10 reps/side

Loaded Hip Flexor March (Kettlebell)

C2. 2-3 sets of 8-10 reps

Straight-Leg Sit-Up

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 :20-:30/side

Suitcase Carry & March in Place (Kettlebell) (version 1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2)

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk