Mastery: Pistol Squat — Stage 1 (Squats (on two legs))
Stage goal:
10 Squats (on two legs)
➔
Transition to Stage 2
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Pistol Squat — Stage 2 (Squats on one leg (to a high support))
Stage goal:
10 Squats on one leg (to a high support)
➔
Transition to Stage 3
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Pistol Squat — Stage 3 (Squats on one leg (to a low support))
Stage goal:
10 Squats on one leg (to a low support)
➔
Transition to Stage 4
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Pistol Squat — Stage 4 (Negative "A gun" (on high resistance, 5 sec))
Stage goal:
10 Negative "A gun" (on high resistance, 5 sec)
➔
Transition to Stage 5
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Pistol Squat — Stage 5 (Squatting "A gun" with a counterweight (full))
Stage goal:
10 Squatting "A gun" with a counterweight (full)
➔
Transition to Stage 6
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Pistol Squat — Stage 6 (Negative "A gun" (full amplitude, 5 sec))
Stage goal:
10 Negative "A gun" (full amplitude, 5 sec)
➔
Transition to Stage 7
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Pistol Squat — Stage 7 (Squatting "A gun" (with band/bar support))
Ultimate Goal:
Full Element Mastery (Pistol Squat)
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Progression Map: Pistol Squat
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Stage 1 ➔ 2 Transition standard10 Squats (on two legs) ➔ 1 Squats on one leg (to a high support)
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Stage 2 ➔ 3 Transition standard10 Squats on one leg (to a high support) ➔ 1 Squats on one leg (to a low support)
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Stage 3 ➔ 4 Transition standard10 Squats on one leg (to a low support) ➔ 1 Negative "A gun" (on high resistance, 5 sec)
-
Stage 4 ➔ 5 Transition standard10 Negative "A gun" (on high resistance, 5 sec) ➔ 1 Squatting "A gun" with a counterweight (full)
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Stage 5 ➔ 6 Transition standard10 Squatting "A gun" with a counterweight (full) ➔ 1 Negative "A gun" (full amplitude, 5 sec)
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Stage 6 ➔ 7 Transition standard10 Negative "A gun" (full amplitude, 5 sec) ➔ 1 Squatting "A gun" (with band/bar support)
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Stage 7 ➔ 8 Transition standard10 Squatting "A gun" (with band/bar support) ➔ 1 Squatting "A gun" (Clean, unsupported)
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🏆 Final Full Element Mastery: Pistol Squat