Pistols (one legged squat)4x5 each leg Work up to the most challenging variation possible and complete 4 sets of 5 reps on each leg.
3 Rounds 1 Min Max Double Unders 1 Min Plank Hold
Coaches Notes: There are a ton of variations for today's workout so don't let it scare you off from coming in today. It is important not to jump right into a free standing pistol if you have never tried the movement before. Pistols if done incorrectly can put a lot of strain on the knee and ankle. When done properly they can do wonders for improving strength, balance, and coordination. I prefer to have people test their single leg strength first by placing a leg on a box to where the thigh is parallel to the ground. Once in this position place your weight forward onto only the leg on the box. To insure you don't cheat by using the other leg to push off, pull your toe up off the ground so that you are resting on the heel. At this point, try and stand up with the leg on the box. This is a great way to test the strength of the leg without worrying about all the balance and flexibility requirements of lowering on one leg. After you establish whether or not you need assistance with standing up, you can reverse the test by sitting to a smaller box using only one leg. A coach will help you find the best solution to maximize the single leg movement.