Thursday 7/7/11

Pistols (aka single-leg squats) have a wide array of athletic and real-world applications. The fundamental skill that pistols teach is exerting power through the entire range of motion of your stance, while on one leg. Whether running, jumping, or changing directions in an athletic competition, or walking, sitting, or standing in your daily affairs, powerful legs enable us to do what we do better, and with greater ease. The combination of skills that pistol practice develops simultaneously– balance, strength, endurance, flexibility and coordination– make it one of the most useful and important exercises to learn. –Steve Cotter

Warmup

3 rounds
10 face the wall squats
10 pistols (alternate sides)
20 pushups
Max Glute-ham raise

Strength
3×3 Back Squat (85%)