Black Iron Training
12 week pistol squat progression program
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Mobility/Flexibility
This is prep to get your lower half bendy and activated. If you are doing this at the end of a lower body lifting workout and you feel fully prepped, you can skip this if you want. If you have poor ankle and/or hip mobility I suggest doing the warm up, even directly following a lower body workout. 2 rounds– Tip Toe Glute Bridge x8 Kneeling Lunge to Ham Stretch x4/side Frog Stretch x30sec Standing 1-Leg Deficit Calf Raises x4/side
B
Banded Ankle Dorsiflexion Mobilization
3 x 60
C
Banded Goblet Squat
3 x 6
D
Dumbbell B-Stance RDL
3 x 12
E
DB Single Leg Standing Calf Raise
3 x 20
Prep
A
Lower Body Mobility/Flexibility
This is prep to get your lower half bendy and activated. If you are doing this at the end of a lower body lifting workout and you feel fully prepped, you can skip this if you want. If you have poor ankle and/or hip mobility I suggest doing the warm up, even directly following a lower body workout. 2 rounds– Tip Toe Glute Bridge x8 Kneeling Lunge to Ham Stretch x4/side Frog Stretch x30sec Standing 1-Leg Deficit Calf Raises x4/side
B
Banded Ankle Dorsiflexion Mobilization
3 x 60
C
Banded DB RDL
3 x 6
D
Staggered Stance Goblet Squat
3 x 12
E
Single Leg DB Glute Bridge
3 x 20
