2 rds
– 1 min Cat-Cow
– 1 min Couch Stretch e/s
– 1 min Downward Dog to Upward Dog
Pistol specific stretching:
– 1 min Knee-to-wall Stretch e/s
– 2 min Squat Sit with Ankle Dorsiflexion
Strength
3 rds
– 5 10-sec negative Pistol Squats e/s (no scaling, work with the ROM you currently have)
– 5 Floating Foot Pistols e/s (scale to Box Pistol Squat if necessary)
– 1 min Cat-Cow
– 1 min Couch Stretch e/s
– 1 min Downward Dog to Upward Dog
Pistol specific stretching:
– 1 min Knee-to-wall Stretch e/s
– 2 min Squat Sit with Ankle Dorsiflexion