Train Your Weakness

Functional Fitness, Functional Training
Brent Fikowski

3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
Sample Week
Week 1 of 6-week program
Week 1 Session 1

Equipment Needed


Here's what you'll need for this program: - Skipping rope - Foam roller - Kettlebells/dumbbells - High box (for step ups and sitting on) - Low box (for sitting) - Plates to go under feet (or something similar) - Resistance bands - Barbell is optional and can be replaced by dumbbells Don't have these items/don't know what to buy? These links below may help. Order them now/find them in stores: Resistance Bands: Foam Roller: roller Standard Rope: Speed: Heavy: Kettlebells: Dumbbells:

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Prep (8min)

3 rounds: 10 air squats – slow and controlled 10 feet together air squat – slow and controlled 10 fire hydrants (5 each side) 20 seconds Lizard stretch each side Coaches note: Prime the body for today’s session by prepping the glutes, quads, hamstrings and core – all of which need to be strong and mobile to perform efficient pistols. Every session will start with similar prep work to ensure the right muscles are activated.

Strength 1 (6min)


3 sets of 20 lifts of Stalder leg lifts Rest 45 seconds between sets. Beginner, start with legs in pike (or perform a single leg lift). Advanced, start with legs in straddle Coaches note: Stalder leg lifts/seated straddle and pike lifts boost our midline strength by improving mobility and control of our hamstrings, quads, glutes, hips and lower abs.



Specific (8 min)

Pistol squat hold 3 sets of 15-20 seconds on/ 45-40 seconds off for each leg Coaches note: The aim is to increase mobility (ankle, quad, hamstring) in the “hole,” by building more time spent holding the active bottom position of the pistol. Strengthen the hip flexors (which we have already pre fatigued). This will work on increasing our balance/stability in the bottom position.


Pistols: Barbell or Dumbbell Reverse Stationary Lunge

3 x 24

Week 1 Session 2

PREP (8min)


8 minutes of as many rounds as possible: 20 seconds single/double unders 20 seconds swan pose each side 5 standing single leg lift hamstring activation 10 side lying clams (each side) Coaches note: Making sure the ankles, hips and knees are feeling good today, focus on quality as you move through the 8 minutes!


Pistols: Kettlebell Goblet Curtsy Step Down

3 x 12


Reverse Crunch

3 x 20



Pistol squat to high box (either 20/24”) 3 sets of 10 slow and controlled reps each leg (do not alternate) Do not put your foot back down between reps Coaches note: This exercise is to replicate the correct movement under control without the complete strength required. It will help increase strength, mobility and balance for the movement.

Week 1 Session 3

PREP (12min)


3 rounds: 3 reps each side ‘World’s Greatest Stretch’ 6 reps bird dog 9 Candlestick to stand (two feet) Coaches note: Today’s warm-up focuses on aspects of mobility, midline stability and coordination required for pistols. If a scaling option is needed for the candlesticks, perform the same movement but from an elevated position (use a mat, mattress, whatever you have available).



Pistol squat to high box (either 20/24”) 3 sets of 8-10 reps each leg 90 seconds rest Coaches note: We will see these a lot. The goal is to find are balance and make every rep look exactly the same!



Shrimp squats 3 sets of 8-10 each leg No rest between legs After each set rest 2 minutes Coaches note: This movement will help with strengthening the quadriceps, hamstrings, glutes and working on our balance through ankle stability and mobility which are crucial in pistol squats. If scaling is needed, use your free hand to hold on to the rig for a little support.



Toe squat stretch 45 seconds on, 30 seconds rest, 45 seconds on Coaches note: This stretch increases dorsiflexion and stretches fascia on the bottom of the feet. Be sure to complete in its entirety!

Pistol Squats For Beginners